Bulgur Wheat and Bean Stew

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Bulgur Wheat and Bean Stew
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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)
Calorie441 cal.(21 %)
Protein22 g(22 %)
Fat9 g(8 %)
Carbohydrates65 g(43 %)
Sugar added0 g(0 %)
Roughage22.7 g(76 %)
Vitamin A0.9 mg(113 %)
Vitamin D0.3 μg(2 %)
Vitamin E4.4 mg(37 %)
Vitamin K30.6 μg(51 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.2 mg(77 %)
Vitamin B₆0.7 mg(50 %)
Folate148 μg(49 %)
Pantothenic acid1.9 mg(32 %)
Biotin18.9 μg(42 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C51 mg(54 %)
Potassium1,810 mg(45 %)
Calcium147 mg(15 %)
Magnesium195 mg(65 %)
Iron7.4 mg(49 %)
Iodine9 μg(5 %)
Zinc3.7 mg(46 %)
Saturated fatty acids1.4 g
Uric acid185 mg
Cholesterol0 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
1.333 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
How healthy are the main ingredients?
TomatoKidney beanscarrotMushroomolive oilgarlic clove

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.