Bulgur Salad with Quorn
Nutritional values
(Percentage of daily recommendation)
| Calorie | 439 cal. | (21 %) | ||
| Protein | 15.57 g | (16 %) | ||
| Fat | 28.08 g | (24 %) | ||
| Carbohydrates | 39.42 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.02 g | (27 %) |
| Vitamin A | 147.41 mg | (18,426 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.75 mg | (6 %) | ||
| Vitamin B₁ | 0.15 mg | (15 %) | ||
| Vitamin B₂ | 0.08 mg | (7 %) | ||
| Niacin | 2.43 mg | (20 %) | ||
| Vitamin B₆ | 0.26 mg | (19 %) | ||
| Folate | 53.47 μg | (18 %) | ||
| Pantothenic acid | 0.66 mg | (11 %) | ||
| Biotin | 5.13 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51.94 mg | (55 %) | ||
| Potassium | 384.64 mg | (10 %) | ||
| Calcium | 88.2 mg | (9 %) | ||
| Magnesium | 47.66 mg | (16 %) | ||
| Iron | 3.24 mg | (22 %) | ||
| Iodine | 1.5 μg | (1 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 3.93 g | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 600 milliliters Vegetable broth
- 300 grams Bulgur
- 2 red onions
- 250 grams Cherry tomatoes
- 130 grams Snow peas
- 2 lemons
- 60 grams pitted green Olives
- 250 grams Quorn (shredded)
- 7 Tbsps olive oil
- 2 Tbsps freshly chopped parsley
- 1 tsp sharp ground paprika
- salt
- freshly ground peppers
- ¼ Lettuce
Preparation steps
In a saucepan, bring the broth to a boil. Remove from the heat, stir in bulgur and let soak 30 minutes.
Peel the onions, halve and cut into thin strips. Rinse the tomatoes and snow peas and halve the tomatoes. Juice one lemon and cut the other into wedges. Drain the olives and cut into rings.
Cut the quorn (mycoprotein) into small pieces. Heat 2 tablespoons oil in a skillet and saute the quorn 3-5 minutes.
In a large bowl, whisk together the lemon juice, the remaining olive oil, parsley and paprika and season with salt and pepper. Add the bulgur, tomatoes, olives, onions, snow peas and the quorn and toss to combine and let stand briefly for the flavors to blend.
Rinse the lettuce, spin dry and pluck in pieces. Spread on a large plate or shallow dish. Top with the bulgur salad and garnish with lemon wedges.
