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EatSmarter exclusive recipe

Orange Bulgur

with Fruit Salad
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Orange Bulgur

Orange Bulgur - A delightful way to get whole grains, and in a very short time

Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
370
calories
Calories
0
Print

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie370 kcal(18 %)
Protein6 g(6 %)
Fat2 g(2 %)
Carbohydrates78 g(52 %)
Sugar added2 g(8 %)
Roughage10 g(33 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.1 mg(34 %)
Vitamin B₆0.5 mg(36 %)
Folate49 μg(16 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.1 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C38 mg(40 %)
Potassium718 mg(18 %)
Calcium80 mg(8 %)
Magnesium114 mg(38 %)
Iron307 mg(2,047 %)
Iodine5 μg(3 %)
Zinc2 mg(25 %)
Saturated fatty acids0.4 g
Uric acid91 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
4 ounces
1
large Organic orange (250-300 grains)
½ teaspoon
1
small Apple (about 125 grams)
1
small Pear (about 125 grams)
4 ounces
1
fresh Fig
1
small Banana (about 125 grams)
½
2 teaspoons
Preparation

Kitchen utensils

2 Bowls, 1 Measuring cups, 1 Small knife, 1 Teaspoon, 1 Cutting board, 1 Citrus juicer, 1 Fork, 1 Small bowl, 1 Salad server, 1 Small pot, 1 Fine grater

Preparation steps

1.
Orange Bulgur preparation step 1

Put bulgur in a bowl. Pour 100 ml (approximately 1/3 cup plus 1 tablespoon) of boiling water over bulgur and let soak for about 5 minutes.

2.
Orange Bulgur preparation step 2

Meanwhile, rinse, wipe dry and finely grate the orange zest. Squeeze out 120 ml (approximately 1/2 cup) juice. Mix juice, zest and canola oil into the bulgur with a fork.

3.
Orange Bulgur preparation step 3

Rinse apple, pear, grapes and fig and pat dry. Cut pear and apple into quarters and remove the seeds. Halve grapes and remove any seeds; peel the banana. Cut all fruit into bite-sized pieces.

4.
Orange Bulgur preparation step 4

Squeese lime half and mix the juice in a small bowl with the maple syrup. Pour over the fruit, mix everything and let stand 8-10 minutes before serving with the orange bulgur.