Grilled Octopus with Bulgur
Grilled Octopus with Bulgur - Spicy greeting from the sea in the form of Spanish tapas
Healthy, because
Even smarter
Nutritional values
Relaxed mood is preprogrammed with the consumption of Bulgur because its magnesium supports muscles and nerves and relieves stress. Pulpo contains plenty of iodine, which is important for healthy thyroid function.
Grilled octopus with bulgur is perfect for a Spanish tapas evening, but it only becomes complete with a larger selection of the Spanish small dishes. For example, try also the classic papas arrugadas with mojo verde or vegetarian Stuffed peppers with lentils.
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 46 g | (31 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.3 g | (38 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 28.7 μg | (48 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.2 mg | (102 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 19.6 μg | (44 %) | ||
| Vitamin B₁₂ | 6.3 μg | (210 %) | ||
| Vitamin C | 216 mg | (227 %) | ||
| Potassium | 979 mg | (24 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 351 mg |
Ingredients
- Ingredients
- 2 shallots
- 3 garlic cloves
- 2 mild chili peppers
- 4 parsley
- 4 Tbsps olive oil
- 6 ½ ozs Bulgur
- 12 ozs Vegetable broth
- 3 Bell pepper (green, red, yellow)
- 3 ½ ozs Cherry tomatoes
- 2 scallions
- 2 mint
- 1 organic lemon (juice and peel)
- 14 ozs Octopus (pre-cooked, ready to cook)
- 3 ozs Beef sausage
- salt
- peppers
Preparation steps
Peel shallots and garlic and dice very finely. Clean, wash, seed and finely chop the chilies. Wash parsley, shake dry, pluck leaves and chop finely. Mix all chopped ingredients with 2 tablespoons olive oil in a bowl and set aside.
In a large bowl, pour boiling vegetable broth over bulgur and cover to swell for about 10 minutes. Then loosen with a fork and allow to steam out.
Meanwhile, wash and clean vegetables and herbs. Finely dice the peppers, slice the cherry tomatoes and cut the spring onions into fine rings. Shake mint dry and pluck off leaves. Add everything to the bulgur, add lemon zest and juice and 1 tablespoon olive oil, season with salt and pepper and mix well.
Cut the octopus into coarse pieces and sausage into slices. Heat remaining oil in a large skillet. Sauté sausage slices for 2 minutes over medium heat. Add the octopus and continue to sauté for 6-8 minutes. Add salt, pepper, garlic mixture just before end of frying time and mix well. Serve with the bulgur.
