Turmeric Bulgur with Chard
Healthy, because
Even smarter
Nutritional values
Turmeric contains curcumin, which has anti-inflammatory properties that block the action of inflammatory molecules in the body. Studies show positive effects of curcumin on people suffering from conditions such as rheumatoid arthritis and inflammatory bowel disease, amongst others.
Instead of bulgur you can also use couscous, millet, or quinoa for this spicy dish.
(Percentage of daily recommendation)
| Calorie | 346 cal. | (16 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 4.5 μg | (8 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 329 mg | (8 %) | ||
| Calcium | 50 mg | (5 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 10 ozs Bulgur
- ½ lemon (juiced)
- 20 ozs Vegetable broth
- 1 tsp Turmeric
- 2 ozs oil-packed, sun-dried Tomatoes
- 2 chili peppers
- 22 ozs Swiss chard
- 2 onions
- 2 Tbsps butter
- Iodized salt
- freshly ground peppers
- 2 Tbsps olive oil
- 2 Tbsps White vinegar
Preparation steps
Place the bulgur in a pot with the lemon juice, vegetable broth and turmeric and bring to a boil. Remove from the heat, cover and let stand for 15-20 minutes.
Drain the sun-dried tomatoes and chop. Rinse the chile peppers, cut in half, remove the seeds and cut into small cubes.
Rinse the Swiss chard and cut into thin strips. Peel the onions and cut into thin strips. Heat butter in a skillet and saute the onion and chard strips. Add the chile peppers and pour in 3 tablespoons of water. Cover and simmer 3-5 minutes over low heat.
Mix the bulgur with the vegetables and season with salt, pepper, olive oil and vinegar. Serve in bowls.
