Bulgur with Vegetables and Apricots
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 27 min.
Ready in
Calories:
318
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 318 cal. | (15 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 15.3 μg | (26 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 452 mg | (11 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 109 mg | (36 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 milliliters Vegetable broth (vegan)
- 200 grams Bulgur
- 1 generous pinch ground Saffron
- salt
- freshly ground peppers
- 2 shallots
- 2 carrots
- 80 grams dried Apricot
- 2 Tbsps vegetable oil
- 250 grams chickpeas (canned)
- 1 Tbsp lemon juice
- 1 tsp Harissa
- freshly chopped parsley (to sprinkle)
Preparation steps
1.
Bring the broth a boil in a pot. Rinse the bulgur in a strainer, then add to the broth. Mix in the saffron, and season with salt and pepper. Cover, and simmer for 10 minutes over low heat. If necessary, add a little broth. The broth should be completely absorbed when done cooking.
2.
Peel and finely dice the shallots. Peel and thinly slice the carrots. Chop the apricots. Heat the oil in a pan, and sauté the shallots, carrots and apricots. Cook for 5 minutes, stirring often. Rinse the chickpeas in a colander, and drain well. Mix the chickpeas and sautéed vegetables into the bulur. Season to taste with lemon juice, harissa, salt, and pepper. Garnish with parsley, and serve.
