Bulgur with Orange Vinaigrette and Figs
Bulgur with Orange Vinaigrette and Figs - A delightful way to get whole grains, and in a very short time
Healthy, because
Even smarter
Nutritional values
One portion of this dish contains about one third of your daily fiber requirement.
Whatever you like is allowed with the fruit. Depending on season and taste, you can take for example mango, strawberries, peach, apricots or raspberries.
(Percentage of daily recommendation)
| Calorie | 370 cal. | (18 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 78 g | (52 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 16.6 μg | (28 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 718 mg | (18 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 307 mg | (2,047 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 58 g |
Ingredients
- Ingredients
- 4 ozs Bulgur
- 1 large Organic orange
- ½ tsp Canola oil
- 1 small Apple
- 1 small Pear
- 4 ozs Grape
- 1 fresh Figs
- 1 small Banana
- ½ Lime
- 2 tsps Maple syrup
Kitchen utensils
Preparation steps
Put bulgur in a bowl. Pour 1/3 cup plus 1 tablespoon of boiling water over bulgur and let soak for about 5 minutes.
Meanwhile, rinse, wipe dry, and finely grate the orange zest. Squeeze out approximately 1/2 cup juice. Mix juice, zest and canola oil into the bulgur with a fork.
Rinse apple, pear, grapes and fig and pat dry. Cut pear and apple into quarters and remove the seeds. Halve grapes and remove any seeds; peel the banana. Cut all fruit into bite-sized pieces.
Squeese lime half and mix the juice in a small bowl with the maple syrup. Pour over the fruit, mix everything and let stand 8-10 minutes before serving with the orange bulgur.
