Bulgur Squash Salad
Bulgur Squash Salad - Conjures up warm color for cool days
Healthy, because
Even smarter
Nutritional values
Bulgur is relatively rich in vitamin K. It is particularly important for blood clotting because vitamin K is absorbed in the intestine and passes through the blood to the liver. There it fulfills its task of producing clotting factors.
Delicious bulgur salad, of course, can be prepared with other apple varieties. Instead of mozzarella, feta would also be a wonderful addition.
(Percentage of daily recommendation)
| Calorie | 588 cal. | (28 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 10.7 g | (36 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 38.1 μg | (64 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.6 mg | (55 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 978 mg | (24 %) | ||
| Calcium | 322 mg | (32 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 101 μg | (51 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 12.7 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 28 g |
Ingredients
- Ingredients
- 3 ½ ozs Bulgur
- 28 ozs Butternut squash
- 4 Tbsps olive oil
- salt
- peppers
- 3 red-fleshed Apple
- 1 tsp butter
- 1 pinch whole cane sugar
- 1 handful lamb's lettuce (aka mâche)
- 1 handful parsley leaves
- ½ lemon (juice)
- 9 ozs Mozzarella (ball)
- 1 heaping Tbsp Shelled pistachio
- 4 tsps Pesto
Preparation steps
Soak bulgur in warm water for about 15 minutes. Meanwhile, wash butternut squash, dry, peel, halve, remove seeds, cut into wedges, and coat with 2 tablespoons of oil. Cook in a hot grill pan or on the grill on all sides for about 15 minutes over medium heat. Season with salt and pepper.
Cook bulgur in boiling salted water for about 5 minutes; then drain and let drain. Along the way, peel and core apples and cut into wedges. Heat butter in a pan. Sauté apple slices in it for about 3 minutes over medium heat, sprinkle with 1 pinch of sugar and deglaze with 2-3 tablespoons of water. Cook for 2-3 minutes, tossing occasionally. Then allow to cool.
Wash and spin dry lamb's lettuce and parsley.
Mix bulgur with lemon juice and remaining oil, season to taste and arrange on plates as a bed. Cut mozzarella in half and place on top with the cut surfaces facing down. Arrange pumpkin, apples and lamb's lettuce all around. Sprinkle delicious bulgur salad with pistachios. Drizzle mozzarella with pesto and garnish with parsley.
