Seasonal Kitchen

Bulgur with Quince and Roasted Vegetables

5
Average: 5 (3 votes)
(3 votes)
Bulgur with Quince and Roasted Vegetables
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
367
calories
Calories

Healthy, because

Even smarter

Nutritional values

Bulgur, carrots and quinces pack this dish with satiating fiber, while the yogurt adds bone-strengthening calcium and protein.

The leftovers of this delicious dish also taste great cold as a salad - so you have a delicious meal for your lunch break right away.

1 each contains
(Percentage of daily recommendation)
Calorie367 kcal(17 %)
Protein11.31 g(12 %)
Fat11.53 g(10 %)
Carbohydrates54.84 g(37 %)
Sugar added6.29 g(25 %)
Roughage8.6 g(29 %)
Vitamin A1,729.53 mg(216,191 %)
Vitamin D0 μg(0 %)
Vitamin E11.26 mg(94 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.08 mg(7 %)
Niacin5.02 mg(42 %)
Vitamin B₆0.21 mg(15 %)
Folate39.44 μg(13 %)
Pantothenic acid0.5 mg(8 %)
Biotin0.05 μg(0 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C58.25 mg(61 %)
Potassium329.68 mg(8 %)
Calcium131.14 mg(13 %)
Magnesium64.9 mg(22 %)
Iron2.31 mg(15 %)
Zinc1.03 mg(13 %)
Saturated fatty acids1.59 g
Cholesterol0 mg

Ingredients

for
4
For the bulgur
14 ounces Vegetable broth
9 ounces Bulgur
2 shallots
1 garlic
1 piece fresh ginger
5 carrots
2 Quince
2 tablespoons lemon juice
2 tablespoons sugar
3 ounces dry white wine
3 ounces Vegetable broth
3 ounces Peanuts (unsalted)
salt
freshly ground peppers
1 generous pinch Ground cinnamon
½ teaspoon ground paprika (sweet)
For the dip
10 ounces Soy yogurt
1 tablespoon lemon juice
1 handful parsley
How healthy are the main ingredients?
shallotgarlicgingercarrotsugarPeanuts

Preparation steps

1.

Boil 1 3/4 cups broth, stir in the bulgur, remove from heat, cover and let soak for about 30 minutes.

2.

Peel shallots and garlic and finely dice. Peel and grate ginger. Peel carrots, remove the ends, quarters lengthwise and cut into 2-3 inch pieces. Wipe the quince with a towel, rinse, peel, core and cut into narrow columns. Drizzle with the lemon juice.

3.

Cook the shallots, garlic and ginger in a saucepan, add sugar and allow to caramelize. Add quince pieces and deglaze with the wine and remaining broth. Simmer over medium heat for about 15 minutes. Add carrots and cook 5-10 minutes. Add nuts, mix well and season with salt, pepper, cinnamon and pepper.

4.

Stir the soy yogurt with lemon juice until smooth. Rinse the parsley, shake dry, finely chop half and fold into the yogurt. Season with a little salt to taste and pour into glasses.

5.

Divide the bulgur among four plates and spoon the roasted vegetables over bulgur. Garnish with the remaining parsley and serve with dip.