Lamb Skewers with Bulgur Salad
Lamb Skewers with Bulgur Salad - Wonderfully simple yet refined - a great family dinner
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!
(Percentage of daily recommendation)
| Calorie | 590 cal. | (28 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 47.7 μg | (80 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.8 mg | (157 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,574 mg | (39 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 182 mg | (61 %) | ||
| Iron | 9.8 mg | (65 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 7.7 mg | (96 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 320 mg | |||
| Cholesterol | 96 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 3 Tbsps Tomato paste
- 5 Tbsps Canola oil
- 2 Tbsps balsamic vinegar
- 3 Tbsps soy sauce
- peppers
- 14 ozs lean lamb (such as the lobe)
- 5 ozs Bulgur
- salt
- ¾ cup Pomegranate juice
- ½ Hokkaido pumpkin (about 500 grams)
- 4 sprigs rosemary
- 1 scallion
- 9 ozs young Spinach
Kitchen utensils
Preparation steps
Mix tomato paste in a bowl with 3 tablespoons oil, balsamic vinegar, soy sauce, pepper to taste and 5 tablespoons of water.
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.
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.
Meanwhile, line a baking sheet with parchment paper. Rinse and dry pumpkin, cut into wedges, remove seeds and place on the baking sheet.
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.
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.
Meanwhile, rinse scallion, shake dry and cut into thin rings.
Rinse spinach, spin dry and remove coarse stems.
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.
