Vegan Delicacy

Meatless Bulgur Tomato Filled Lettuce Leaves

4.833335
Average: 4.8 (6 votes)
(6 votes)
Meatless Bulgur Tomato Filled Lettuce Leaves

Meatless Bulgur Tomato Filled Lettuce Leaves - Vegetable finger food with bite. Photo: Iris Lange-Fricke

share Share
print
bookmark_border Copy URL
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
56
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cumin helps calm the stomach, kills off intestinal fungi that cause illness and even helps relieve coughing symptoms. 

Even though pomegranate syrup is traditionally served with the dish, we recommend using pomegranate seeds instead. 

1 piece contains
(Percentage of daily recommendation)
Calorie56 cal.(3 %)
Protein3 g(3 %)
Fat1 g(1 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage4.1 g(14 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E1.5 mg(13 %)
Vitamin K261.1 μg(435 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.7 mg(14 %)
Vitamin B₆0.2 mg(14 %)
Folate94 μg(31 %)
Pantothenic acid0.4 mg(7 %)
Biotin5.4 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C29 mg(31 %)
Potassium714 mg(18 %)
Calcium51 mg(5 %)
Magnesium34 mg(11 %)
Iron1.2 mg(8 %)
Iodine4 μg(2 %)
Zinc0.9 mg(11 %)
Saturated fatty acids0.1 g
Uric acid37 mg
Cholesterol0 mg
Complete sugar3 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
30
Ingredients
9 ozs fine Bulgur
1 garlic clove
2 Beefsteak tomato
1 tsp salt
½ tsp cayenne pepper
1 tsp Cumin
1 tsp ground paprika
1 pinch Red pepper flakes
3 Tbsps bell pepper paste
2 Tbsps Tomato paste
2 scallions
½ bunch parsley
½ bunch mint
30 small Lettuce ((about 3-4)
1 lemon
5 Radish
How healthy are the main ingredients?
Tomato pasteparsleymintgarlic clovesaltcayenne pepper

Preparation steps

1.

Pour 8 ounces of hot water over bulgur, stir and leave to swell for 10 minutes.

2.

Meanwhile peel and finely chop the garlic. Scald tomatoes with boiling water, quench and skin. Remove seeds and cut the flesh into fine cubes.

3.

Add garlic, tomatoes, salt, spices, paprika and tomato paste to the bulgur and knead vigorously for about 5 minutes (preferably with gloves on). Leave to rest for 20 minutes.

4.

In the meantime, clean and wash the spring onions and cut them into very fine rings. Wash parsley and mint, shake dry and chop finely. Separate lettuce leaves from the head of lettuce, wash and shake dry. Rinse lemon hot, grate dry, halve and slice. Clean and wash radishes and cut into small cubes.

5.

Knead parsley, half of the mint and spring onions into the dough. Cut off about 30 walnut-sized pieces and crush them in your hand to form longish rolls (heads).

6.

Put spread in a salad leaf, sprinkle with remaining mint and radishes and serve with lemon.