Satisfying Vegan Food

Vegan Millet Summer Salad

5
Average: 5 (2 votes)
(2 votes)
Vegan Millet Summer Salad

Vegan Millet Summer Salad - Perfect to go

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
349
calories
Calories

Healthy, because

Even smarter

Nutritional values

As a vegetable source of iron scores millet. A deficiency of it is widespread and can lead to fatigue - an adequate supply of the trace element prevents such symptoms. Thanks to its high vitamin C content, pointed peppers support the body's defenses and metabolism. In addition, the vital substance has a protective effect on the cells as an antioxidant.

Our vegan summer salad is perfect as a meal prep. The salad can be prepared with any cereal. If you can't tolerate gluten, you can use quinoa instead of bulgur.

1 serving contains
(Percentage of daily recommendation)
Calorie349 cal.(17 %)
Protein8 g(8 %)
Fat17 g(15 %)
Carbohydrates41 g(27 %)
Sugar added0 g(0 %)
Roughage9.7 g(32 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E5.2 mg(43 %)
Vitamin K46.7 μg(78 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.9 mg(33 %)
Vitamin B₆0.7 mg(50 %)
Folate109 μg(36 %)
Pantothenic acid1.2 mg(20 %)
Biotin8.4 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C146 mg(154 %)
Potassium689 mg(17 %)
Calcium59 mg(6 %)
Magnesium110 mg(37 %)
Iron4.5 mg(30 %)
Iodine6 μg(3 %)
Zinc1.7 mg(21 %)
Saturated fatty acids2.6 g
Uric acid65 mg
Cholesterol0 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
3 ½ ozs Millet
16 ozs Vegetable broth
3 ½ ozs Bulgur
2 red Tomatoes
1 yellow Tomato
1 mini cucumber
1 red onion
2 pointed pepper (red and yellow)
1 handful mint
½ bunch parsley
6 Tbsps lemon juice
6 Tbsps olive oil
salt
peppers
How healthy are the main ingredients?
Milletolive oilmintparsleyTomatoTomato

Preparation steps

1.

Rinse millet in a sieve. Bring broth to a boil in a saucepan, add millet, cover and simmer over low heat for about 15 minutes. Then stir in bulgur, remove pot from heat and let grain swell, covered, for about 15 minutes more.

2.

In the meantime, clean and wash tomatoes, cut out stalks, halve and cut into thin slices. Clean, wash and chop the cucumber. Peel onion and cut into very fine rings. Clean, wash and cut peppers into rings, removing seeds. Wash herbs, shake dry, pluck leaves; cut mint into fine strips, chop parsley.

3.

Drain millet and bulgur if necessary, put them in a bowl, mix with lemon juice, oil, salt and pepper. Add the prepared vegetables and herbs and mix everything well. Season the vegan summer salad to taste and arrange on plates.