Persian Grain Bowl
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
410
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 410 cal. | (20 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 66 g | (44 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.1 g | (37 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 66.1 μg | (110 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 572 mg | (14 %) | ||
| Calcium | 61 mg | (6 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ¼ cups vegetable stock
- 1 ½ cups Bulgur
- 2 ½ cups diced, seeded Tomatoes
- 1 Red onion (cut into thin strips)
- 1 bunch flat-leaf parsley (leaves chopped)
- 1 bunch cilantro (leaves chopped)
- 3 Tbsps lemon juice
- 4 Tbsps extra virgin olive oil
- salt
- freshly ground peppers
Preparation steps
1.
Heat the stock in a pan, stir in the bulgur wheat and leave to stand for 30 minutes. Fluff up with a fork and leave to cool.
2.
Mix the diced tomatoes, onion and herbs with the lemon juice, olive oil, salt and pepper, then combine with the bulgur wheat.
3.
Season to taste and leave to stand for 20 minutes. Season again with salt and pepper before serving.
