Seasonal Kitchen

Bulgur with Orange Vinaigrette and Figs

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Average: 4.7 (7 votes)
(7 votes)
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

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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
370
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie370 cal.(18 %)
Protein6 g(6 %)
Fat2 g(2 %)
Carbohydrates78 g(52 %)
Sugar added2 g(8 %)
Roughage10 g(33 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E1.9 mg(16 %)
Vitamin K16.6 μg(28 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.5 mg(36 %)
Folate49 μg(16 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.1 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium718 mg(18 %)
Calcium80 mg(8 %)
Magnesium114 mg(38 %)
Iron307 mg(2,047 %)
Iodine5 μg(3 %)
Zinc2 mg(25 %)
Saturated fatty acids0.4 g
Uric acid91 mg
Cholesterol0 mg
Complete sugar58 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
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
How healthy are the main ingredients?
GrapeMaple syrupApplePearFigsBanana
Preparation

Kitchen utensils

2 Bowls, 1 Measuring cups, 1 Small knife, 1 Teaspoon, 1 Cutting board, 1 Citrus juicer, 1 Fork, 1 Small bowl, 1 Salad server, 1 Small pot, 1 Fine grater

Preparation steps

1.
Bulgur with Orange Vinaigrette and Figs preparation step 1

Put bulgur in a bowl. Pour 1/3 cup plus 1 tablespoon of boiling water over bulgur and let soak for about 5 minutes.

2.
Bulgur with Orange Vinaigrette and Figs preparation step 2

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.

3.
Bulgur with Orange Vinaigrette and Figs preparation step 3

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.

4.
Bulgur with Orange Vinaigrette and Figs preparation step 4

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.

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