Vegan Delicacy

Meatless Bulgur Tomato Filled Lettuce Leaves

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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

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Health Score:
8,4 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
35
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)
Calorie35 kcal(2 %)
Protein1 g(1 %)
Fat0 g(0 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage1.3 g(4 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.4 mg(3 %)
Vitamin K15.2 μg(25 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.6 mg(5 %)
Vitamin B₆0.1 mg(7 %)
Folate11 μg(4 %)
Pantothenic acid0.1 mg(2 %)
Biotin1 μg(2 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C6 mg(6 %)
Potassium96 mg(2 %)
Calcium10 mg(1 %)
Magnesium16 mg(5 %)
Iron0.6 mg(4 %)
Iodine0 μg(0 %)
Zinc0.3 mg(4 %)
Saturated fatty acids0.1 g
Uric acid10 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
30
Ingredients
9 ounces fine Bulgur
1 garlic clove
2 Beefsteak tomato
1 teaspoon salt
½ teaspoon cayenne pepper
1 teaspoon Cumin
1 teaspoon ground paprika
1 pinch Red pepper flakes
3 tablespoons bell pepper paste
2 tablespoons 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.