Vegan Millet Summer Salad
Vegan Millet Summer Salad - Perfect to go
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.
(Percentage of daily recommendation)
| Calorie | 349 cal. | (17 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 46.7 μg | (78 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.4 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 146 mg | (154 %) | ||
| Potassium | 689 mg | (17 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
