Curried Bulgur and Vegetable Stir-Fry with Coconut Milk
Nutritional values
(Percentage of daily recommendation)
| Calorie | 538 cal. | (26 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.6 g | (45 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 130.8 μg | (218 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 14.3 μg | (32 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 158 mg | (166 %) | ||
| Potassium | 953 mg | (24 %) | ||
| Calcium | 102 mg | (10 %) | ||
| Magnesium | 189 mg | (63 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 11.5 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 7 ozs Vegetable broth
- 7 ozs unsweetened Coconut milk
- 10 ozs Bulgur (instant)
- 1 tsp Turmeric
- 1 tsp Curry
- 8 ozs small Broccoli
- salt
- 1 ½ yellow Bell pepper
- 1 onion
- 12 Cherry tomatoes
- 1 small Cucumber
- 4 Tbsps Pine nuts
- olive oil
- freshly ground peppers
Preparation steps
In a pot, combine broth, coconut milk, turmeric and curry. Bring to a boil. Add bulgur, cover pan and remove from heat. Let stand about 30 minutes.
Rinse and peel vegetables. Blanch broccoli in salted boiling water about 8 minutes, then drain and rinse with cold water. Rinse and halve peppers, remove seeds and ribs, and thinly slice. Peel and slice onion. Rinse and halve tomatoes. Peel and halve cucumber lengthwise, remove seeds, and slice 1/2 inch thick.
Toast pine nuts in a dry frying pan until golden. Remove from heat and let cool.
In a frying pan, cook onion in 1 tablespoon hot oil until translucent. Add broccoli and peppers and sauté briefly. Mix in tomatoes and cucumber, remove from heat and season with salt and pepper. Mix vegetables and pine nuts into bulgur. Season with salt and pepper and divide among bowls.
