Bulgur with Sprouts, Broccoli and Cauliflower
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.
(Percentage of daily recommendation)
| Calorie | 429 cal. | (20 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 153.3 μg | (256 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 124 μg | (41 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 107 mg | (113 %) | ||
| Potassium | 650 mg | (16 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 134 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 18 ozs Vegetable broth
- 7 ozs Bulgur
- 3 ozs dried Apricot
- 2 ozs sun-dried Tomatoes
- 8 ozs Broccoli
- 8 ozs Cauliflower
- 3 ozs soybean sprout
- 3 Tbsps Walnut
- 1 handful parsley
- 2 sprigs mint
- 3 Tbsps lemon juice
- 5 Tbsps olive oil
- salt
- freshly ground peppers
Preparation steps
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.
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.
