Meal Prep Recipe

Bulgur with Sprouts, Broccoli and Cauliflower

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Average: 5 (3 votes)
(3 votes)
Bulgur with Sprouts, Broccoli and Cauliflower
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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
427
calories
Calories

Healthy, because

Even smarter

Nutritional values

Thanks to the broccoli and cauliflower, this dish is packed with vitamin C, which helps keep the immune system strong, and vitamin A, which is important for good vision and healthy skin. The walnuts also supply omega-3 fatty acids, which keep the heart and blood vessels fit.

If you don't have bulgur at home, you can easily substitute couscous or brown rice.

1 serving contains
(Percentage of daily recommendation)
Calorie427 kcal(20 %)
Protein12 g(12 %)
Fat24 g(21 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E6.3 mg(53 %)
Vitamin K153.3 μg(256 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.6 mg(43 %)
Folate124 μg(41 %)
Pantothenic acid2.2 mg(37 %)
Biotin10.4 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C107 mg(113 %)
Potassium645 mg(16 %)
Calcium93 mg(9 %)
Magnesium119 mg(40 %)
Iron4.1 mg(27 %)
Iodine10 μg(5 %)
Zinc2.6 mg(33 %)
Saturated fatty acids2.9 g
Uric acid131 mg
Cholesterol0 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
18 ounces Vegetable broth
7 ounces Bulgur
3 ounces dried Apricot
2 ounces sun-dried tomatoes
8 ounces Broccoli
8 ounces Cauliflower
3 ounces soybean sprout
3 tablespoons Walnut
1 handful parsley
2 sprigs mint
3 tablespoons lemon juice
5 tablespoons olive oil
salt
freshly ground peppers
How healthy are the main ingredients?
BroccoliCauliflowerCauliflowerWalnuttomatoolive oil

Preparation steps

1.

Bring approximately 1 2/3 cup of the broth to a boil in a saucepan, stir in the bulgur, remove from the heat and let stand for about 30 minutes. Heat the remaining broth, pour over the apricots and tomatoes, let stand about 10 minutes and then cool.

Cut both apricots and tomatoes into thin strips. Rinse the broccoli and the cauliflower and blanch 5 minutes in salted water. Rinse with cold water, drain well and finely chop. Rinse the sprouts and drain. Coarsely chop the walnuts.

2.

Rinse the parsley and mint, shake dry, pluck off the leaves and finely chop. Stir in the lemon juice, olive oil, season with salt and pepper and mix with all the prepared ingredients before folding into the bulgur. Let stand about 20 minutes and season to taste again before serving.