Meatless Bulgur Tomato Filled Lettuce Leaves
Meatless Bulgur Tomato Filled Lettuce Leaves - Vegetable finger food with bite. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 56 cal. | (3 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 261.1 μg | (435 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 714 mg | (18 %) | ||
| Calcium | 51 mg | (5 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.1 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- 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
Preparation steps
Pour 8 ounces of hot water over bulgur, stir and leave to swell for 10 minutes.
Meanwhile peel and finely chop the garlic. Scald tomatoes with boiling water, quench and skin. Remove seeds and cut the flesh into fine cubes.
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.
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.
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).
Put spread in a salad leaf, sprinkle with remaining mint and radishes and serve with lemon.
