Simple Bulgur Salad
Simple Bulgur Salad - Asian flavors!
Healthy, because
Even smarter
Nutritional values
The gently processed wheat grain Bulgur is full of vital substances and also provides vegetable protein. The body-building material not only fills you up for a long time but also helps to build and maintain muscle mass. The high proportion of more than ten percent of intestine-friendly dietary fiber is also impressive. The plant substance lycopene slows down cell changes and can therefore counteract tumor formation. How good that tomatoes - and especially their pulp - contain significant amounts of lycopene.
Bulgur salad simple is wonderful to prepare and take away - a great meal-prep dish thus! If you want to vary things up a bit, you can replace the bulgur with couscous, millet or quinoa, or use basil instead of parsley, for example.
(Percentage of daily recommendation)
| Calorie | 350 cal. | (17 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 24.8 μg | (41 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 705 mg | (18 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 80 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 9 ozs Bulgur
- 18 ozs Vegetable broth
- 2 red pointed pepper
- 8 ozs Cherry tomatoes
- 1 onion
- 2 garlic cloves
- 3 scallions
- 2 handfuls parsley
- 4 Tbsps Tomato paste
- 4 Tbsps olive oil
- salt
- 1 tsp sharp ground paprika
Preparation steps
Place bulgur in a bowl. Bring vegetable broth to a boil, pour over bulgur, stir well and let swell for about 10 minutes. Then pour off excess liquid if necessary.
Meanwhile, clean, wash and chop the pointed peppers and tomatoes. Peel and finely dice onion and garlic. Clean the spring onions, wash and cut into rings. Wash parsley, shake dry and pluck off leaves, put some aside for garnish, chop the rest finely.
Mix tomato paste with oil and mix well with bulgur. Fold in the prepared ingredients, season with salt and paprika powder and simply garnish bulgur salad with parsley leaves.
