Bulgur-Stuffed Tomatoes with Pineapple

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Bulgur-Stuffed Tomatoes with Pineapple
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
395
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie395 cal.(19 %)
Protein9 g(9 %)
Fat21 g(18 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E6.1 mg(51 %)
Vitamin K34.7 μg(58 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.9 mg(41 %)
Vitamin B₆0.5 mg(36 %)
Folate106 μg(35 %)
Pantothenic acid1.2 mg(20 %)
Biotin11.5 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C106 mg(112 %)
Potassium834 mg(21 %)
Calcium50 mg(5 %)
Magnesium112 mg(37 %)
Iron3.9 mg(26 %)
Iodine3 μg(2 %)
Zinc1.9 mg(24 %)
Saturated fatty acids2.9 g
Uric acid68 mg
Cholesterol0 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
8 Tomatoes
150 grams Bulgur
salt
1 red Bell pepper
3 Apricot
10 light, seedless Grape
40 grams Pine nuts
3 Tbsps lemon juice
6 Tbsps olive oil
1 generous pinch ground cilantro (ground)
150 grams Pineapple (flesh)
fresh cilantro (for garnish)
How healthy are the main ingredients?
olive oilPine nutsTomatosaltApricotGrape

Preparation steps

1.

For the tomatoes: Rinse the tomatoes and slice off the tops. Carefully hollow the tomatoes with a spoon. 

For the bulgur mixture: Cook the bulgur according to the package directions. Drain and allow to cool completely.

2.

Rinse the bell pepper, halve lengthwise, remove seeds and white ribs, and cut into small cubes. Rinse the apricots, halve lengthwise, remove pits, and cut into small cubes. Rinse the grapes. In a bowl, stir the bulgur with the bell pepper, apricots, grapes and pine nuts. Stir in the lemon juice, olive oil and coriander.

3.

For serving: Cut the pineapple into long wedges and cut into slices. Fill the tomatoes with the bulgur mixture. Garnish with the pineapple slices and cilantro.

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