Bulgur Wheat and Bean Stew
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
441
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 441 cal. | (21 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 22.7 g | (76 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 30.6 μg | (51 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 148 μg | (49 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 18.9 μg | (42 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,810 mg | (45 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 195 mg | (65 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 185 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 1 ⅓ cups Tomato juice
- 6 ozs Bulgur
- 3 Tbsps olive oil
- 2 onions (finely chopped)
- 4 cloves garlic cloves (crushed)
- 6 ozs carrots (diced)
- 5 ozs Mushrooms (finely chopped)
- 3 Tbsps Chili powder
- 3 tsps ground Cumin
- 4 Tbsps tomato puree
- 1 ⅔ cups vegetable stock
- 21 ozs canned Tomatoes
- 21 ozs canned red Kidney beans (drained)
- salt
- peppers
- To garnish
- torn cilantro
Preparation steps
1.
Heat the tomato juice to boiling and mix with the bulgur wheat in a bowl. Cover and leave to stand for 20 minutes.
2.
Heat the oil in a pan and gently cook the onions and garlic until translucent. Add the chilli powder, cumin and tomato puree and cook for 30 seconds.
3.
Add the stock, tomatoes and bulgur wheat and bring to a boil, stirring frequently. Cover and simmer gently for 20 minutes.
4.
Add the beans for the last 10 minutes of the cooking time. Season to taste with salt and pepper.
5.
Put into warm serving bowls and sprinkle with coriander.
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