Stir-Fried Bulgur with Peanuts
Celery contains essential oils that have a calming effect on the stomach. Broccoli and carrots are rich in secondary plant substances such as carotene and quercetin, which strengthen our defences, while peanuts provide vegetable protein.
Bulgur is a pre-cooked, coarsely chopped durum wheat semolina and is ideal for quick cooking. Alternatively, you can also use buckwheat or spelt bulgur for the dish. The latter tastes particularly aromatic and nutty and provides slightly more protein than wheat bulgur.
(Percentage of daily recommendation)
| Calorie | 432 cal. | (21 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 12 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 81 mg | (85 %) | ||
| Potassium | 824 mg | (21 %) | ||
| Calcium | 236 mg | (24 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 176 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 3 ozs Bulgur
- salt
- 9 ozs Broccoli
- 1 stalk Celery
- 1 carrot
- 1 stalk Lemongrass
- 2 ozs unsalted Shelled peanut
- 2 Tbsps Canola oil
- peppers
- soy sauce
Preparation steps
Bring bulgur and 3/4 cup lightly salted water to a boil. Cover and cook off the heat for about 20 minutes.
Meanwhile, rinse and drain broccoli and cut into small florets. Trim the stalks, peel and cut into thin slices.
Rinse celery, shake dry and remove any strings, then cut celery into thin slices.
Peel and coarsely grate carrot.
Rinse lemongrass, trim both ends and peel tough outer layer. Cut into thin slices.
Coarsely chop peanuts. Toast briefly in a wok (or large pan) until fragrant.
Add the oil and prepared vegetables and lemongrass to the wok and stir-fry over high heat for about 5 minutes.
Add bulgur and cook briefly. Season with pepper and soy sauce and serve immediately.