Bulgur with Quince and Roasted Vegetables
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.
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 11.31 g | (12 %) | ||
| Fat | 11.53 g | (10 %) | ||
| Carbohydrates | 54.84 g | (37 %) | ||
| Sugar added | 6.29 g | (25 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 1,729.53 mg | (216,191 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.26 mg | (94 %) | ||
| Vitamin B₁ | 0.08 mg | (8 %) | ||
| Vitamin B₂ | 0.08 mg | (7 %) | ||
| Niacin | 5.02 mg | (42 %) | ||
| Vitamin B₆ | 0.21 mg | (15 %) | ||
| Folate | 39.44 μg | (13 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 0.05 μg | (0 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 58.25 mg | (61 %) | ||
| Potassium | 329.68 mg | (8 %) | ||
| Calcium | 131.14 mg | (13 %) | ||
| Magnesium | 64.9 mg | (22 %) | ||
| Iron | 2.31 mg | (15 %) | ||
| Zinc | 1.03 mg | (13 %) | ||
| Saturated fatty acids | 1.59 g | |||
| Cholesterol | 0 mg |
Ingredients
- For the bulgur
- 14 ozs Vegetable broth
- 9 ozs Bulgur
- 2 shallots
- 1 garlic clove
- 1 pc fresh ginger
- 5 carrots
- 2 Quince
- 2 Tbsps lemon juice
- 2 Tbsps sugar
- 3 ozs dry white wine
- 3 ozs Vegetable broth
- 3 ozs Peanuts (unsalted)
- salt
- freshly ground peppers
- 1 generous pinch Ground cinnamon
- ½ tsp ground paprika (sweet)
- For the dip
- 10 ozs Soy yogurt
- 1 Tbsp lemon juice
- 1 handful parsley
Preparation steps
Boil 1 3/4 cups broth, stir in the bulgur, remove from heat, cover and let soak for about 30 minutes.
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.
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.
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.
Divide the bulgur among four plates and spoon the roasted vegetables over bulgur. Garnish with the remaining parsley and serve with dip.
