Bulgur with Winter Vegetables
Bulgur with Winter Vegetables - A great grain dish not only for vegetarians!
Healthy, because
Even smarter
Nutritional values
Carrots add plenty of beta-carotenes to this dish, powerful antioxidants which help protect the body against damage caused by free radicals.
If you don't have bulgur try durum wheat, quinoa or even cous cous as a great substitute.
(Percentage of daily recommendation)
| Calorie | 359 cal. | (17 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 47 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 770 mg | (19 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 113 mg | (38 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 9 ozs Bulgur
- 20 ozs Vegetable broth
- 4 carrots
- 2 Red onions
- 2 garlic cloves
- 2 Zucchini
- 1 lemon
- 8 stalks Fresh herbs (such as thyme, basil)
- 2 Tbsps Pumpkin seed
- 2 Tbsps olive oil
- salt
- peppers
Preparation steps
Cook the bulgur in the broth over low heat according to package instructions.
Meanwhile, peel the carrots, onions and garlic. Rinse and peel the zucchini. Cut everything into small cubes. Rinse the lemon with hot water, pat dry, grate the zest and squeeze the juice. Rinse the herbs, shake dry and chop.
Toast the pumpkin seeds in a dry pan until fragrant.
Heat the oil in a pan and sauté the carrots and onions over medium heat for 2-3 minutes. Add the garlic and zucchini and cook 3-4 more minutes.
Mix in the cooked bulgur and season with salt, pepper, and lemon juice to taste. Garnish with herbs, lemon zest, and pumpkin seeds and serve.
