Bulgur Tabbouleh
Healthy, because
Even smarter
Nutritional values
The Bulgur scores with a lot of magnesium, which supports our muscles and nerves when relaxing, and iron for healthy blood formation. Parsley is known for its healthy effects through the secondary plant substances apiol and myristicin. These can help with cystitis.
Let your creativity run wild and vary the tabouleh with cucumbers, celery or paprika, for example. Mint or coriander green instead of parsley are also suitable. There are also no limits when it comes to seasoning: Try the salad with sweet paprika powder, coriander, cumin or tomato powder.
(Percentage of daily recommendation)
| Calorie | 577 cal. | (27 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 83 g | (55 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.6 g | (45 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 70.6 μg | (118 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 645 mg | (16 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 179 mg | (60 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Preparation steps
Weigh the bulgur and place it in a large bowl. Cover with lukewarm water. Set the bowl aside and let the bulgur soak for 20 minutes.
Rinse the tomatoes, and remove from the stems. Remove the core from the tomatoes with a small knife, then score the tomatoes crosswise.
Place the tomatoes in a bowl. Bring a kettle or a pot of water to a boil, then pour over the tomatoes. Lst infuse for 1-2 minutes, until the skin begins to burst. Remove the tomatoes from the hot water, and rinse under cold water. Peel the skin using a small knife. Cut the tomatoes into quarters, remove the seeds, and finely dice.
Rinse the parsley with cold water, pat dry, and remove the leaves from the stems. Finely chop the parsley. Rinse the scallions, remove the root end, then thinly slice.
For the dressing, mix the lemon juice with the oil in a small glass. Season to taste with salt and pepper.
Drain the bulgur in a fine strainer. Rinse thoroughly with cold water, and squeeze gently. Place back in the bowl, then mix in all of the prepared ingredients. Drizzle the dressing over the bulgur mixture, then toss to combine.
Mix thoroughly again, then let infuse for several hours. Season to taste before serving.
