EatSmarter exclusive recipe

Lamb Skewers with Bulgur Salad

(Family Style: For 2 Adults and 2 Kids)
4.5
Average: 4.5 (2 votes)
(2 votes)
Lamb Skewers with Bulgur Salad

Lamb Skewers with Bulgur Salad - Wonderfully simple yet refined - a great family dinner

share Share
print
bookmark_border Copy URL
Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
590
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lycopene in tomatoes and beta-carotene in pumpkin and pomegranate juice act against free radicals and thus prevent the formation of harmful substances that can be produced during grilling.

Fancy an oriental touch? Then prepare the salad with orange juice, 1 grated carrot, some cinnamon and 2 tablespoons of raisins!

1 serving contains
(Percentage of daily recommendation)
Calorie590 kcal(28 %)
Protein43 g(44 %)
Fat23 g(20 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Calorie393 kcal(19 %)
Protein28 g(29 %)
Fat15 g(13 %)
Carbohydrates34 g(23 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E5.7 mg(48 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin18.8 mg(157 %)
Vitamin B₆0.7 mg(50 %)
Folate117 μg(39 %)
Pantothenic acid2 mg(33 %)
Biotin9.8 μg(22 %)
Vitamin B₁₂2.4 μg(80 %)
Vitamin C43 mg(45 %)
Potassium1,574 mg(39 %)
Calcium175 mg(18 %)
Magnesium182 mg(61 %)
Iron9.8 mg(65 %)
Iodine13 μg(7 %)
Zinc7.7 mg(96 %)
Saturated fatty acids4 g
Uric acid320 mg
Cholesterol96 mg
1 Kinderportion enthält
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin12.5 mg(104 %)
Vitamin B₆0.5 mg(36 %)
Folate78 μg(26 %)
Pantothenic acid1.3 mg(22 %)
Biotin6.6 μg(15 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C35 mg(37 %)
Potassium1,049 mg(26 %)
Calcium117 mg(12 %)
Magnesium121 mg(40 %)
Iron6.6 mg(44 %)
Iodine8 μg(4 %)
Zinc5.2 mg(65 %)
Saturated fatty acids2.6 g
Uric acid213 mg
Cholesterol64 mg
Development of this recipe:

Ingredients

for
4
Ingredients
3 tablespoons
5 tablespoons
2 tablespoons
3 tablespoons
14 ounces
lean Lamb (such as the lobe)
5 ounces
¾ cup
½
Hokkaido pumpkin (about 500 grams)
4 sprigs
1
9 ounces
young Spinach
Preparation

Kitchen utensils

1 Tablespoon, 2 Bowls, 1 Cutting board, 1 Large knife, 1 Bowl, 1 Measuring cups, 1 Baking sheet, 1 Parchment paper, 1 Brush, 1 Kitchen shears, 6 Skewers, 1 Small knife, 1 Paper towel

Preparation steps

1.
Lamb Skewers with Bulgur Salad preparation step 1

Mix tomato paste in a bowl with 3 tablespoons oil, balsamic vinegar, soy sauce, pepper to taste and 5 tablespoons of water.

2.
Lamb Skewers with Bulgur Salad preparation step 2

Rinse lamb meat, pat dry and cut into 2 cm (approximately 3/4-inch) cubes. Place in a shallow dish and drizzle with half the oil and vinegar mixture.

3.
Lamb Skewers with Bulgur Salad preparation step 3

Soak bulgur in another bowl with 150 ml (approximately 1/2 cup) of boiling water. Season with salt, add 150 ml (approximately 1/2 cup) of pomegranate juice and allow to steep.

4.
Lamb Skewers with Bulgur Salad preparation step 4

Meanwhile, line a baking sheet with parchment paper. Rinse and dry pumpkin, cut into wedges, remove seeds and place on the baking sheet.

5.
Lamb Skewers with Bulgur Salad preparation step 5

Sprinkle pumpkin with the remaining oil and vinegar mixture and bake in preheated oven at 200°C (fan 180°C, gas: mark 3)(approximately 400°F) until tender, about 7 minutes on each side. Remove and let cool. Meanwhile, rinse rosemary sprigs and shake dry. Cut each with kitchen shears into 4 pieces.

6.
Lamb Skewers with Bulgur Salad preparation step 6

Thread rosemary with pumpkin and lamb on 6 skewers, cutting pumpkin in half if necessary for fit. Cook under preheated broiler for about 15 minutes, turning once, watching carefully.

7.
Lamb Skewers with Bulgur Salad preparation step 7

Meanwhile, rinse scallion, shake dry and cut into thin rings.

8.
Lamb Skewers with Bulgur Salad preparation step 8

Rinse spinach, spin dry and remove coarse stems.

9.
Lamb Skewers with Bulgur Salad preparation step 9

Mix remaining pomegranate juice with oil, then season with salt and pepper. Mix with spinach and scallion into the bulgur and serve with the skewers.