Carrot Kale Pot with Bulgur
Healthy, because
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
(Percentage of daily recommendation)
| Calorie | 363 cal. | (17 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.2 g | (41 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 622.7 μg | (1,038 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 176 μg | (59 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 870 mg | (22 %) | ||
| Calcium | 223 mg | (22 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 18 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 400 milliliters Vegetable broth
- 250 grams Bulgur
- 50 grams Currants
- 300 grams Kale
- Iodized salt (with fluoride)
- 2 carrots
- 2 Tbsps butter
- 1 lemon (zest and juice)
- 1 tsp honey
- 75 grams dried Tomatoes (in oil)
- 1 Tbsp finely chopped rosemary
- freshly ground peppers
- 2 Tbsps Yogurt (0.1% fat)
Preparation steps
Boil the broth, stir in the bulgur and currants, remove from heat, cover and let soak for about 30 minutes.
Trim the kale, rinse, tear into small pieces and blanch for about 10 minutes in salted water.
Peel the carrots, cut lengthwise into slices and cut slightly diagonally into wide pieces. Sauté briefly in hot butter. Add 3-4 tbsp lemon juice, the zest, honey and a little water, season with salt and cook covered about 5 minutes until tender. Cut the tomatoes into strips and mix with the kale and rosemary into the carrots. Season with salt and pepper.
Season the bulgur with salt, pepper and lemon juice, serve with kale and carrots and drizzle with yogurt.
