Your Recipe

Zucchini and Bean Salad With Bulgur

Složka Množství Kalorie
Šalotky 3.5g 3kcal
Cuketa 392g 82kcal
Fazole kidney, červené 439g 1479kcal
Bulgur suchý 182g 622kcal
Olivový olej 53g 469kcal
Kopr čerstvý 2.25g 1kcal
Ocet vinný červený 28.7g 5kcal
Sýr, kozí, měkký 254g 671kcal
Almonds, dry roasted, with salt added 32.5g 194kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
¼ cup olive oil

2 tablespoons red wine vinegar

kosher salt and black pepper

2 medium zucchini (about 1 pound), halved and thinly sliced

1 15.5-ounce can kidney beans, rinsed

1 small shallot, thinly sliced

¼ cup chopped salted roasted almonds

¼ cup chopped fresh dill

1 cup bulgur

1 cup goat cheese, crumbled (4 ounces)

Directions
Whisk together the oil, vinegar, ¾ teaspoon salt, and ¼ teaspoon pepper in a large bowl.

Add the zucchini, beans, shallot, almonds, and dill and toss to combine. Let stand, tossing occasionally, until the zucchini softens slightly, 10 to 15 minutes.

Meanwhile, place the bulgur in a separate large heatproof bowl. Add 2 cups boiling water, cover, and let stand until tender, 12 to 15 minutes; drain.

Serve the bulgur topped with the zucchini salad and sprinkled with the goat cheese.

nutriční údaje
Velikost porce 347 g | ml
Množství na porci 882
3689
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 33g 42%
Nasycené tuky 12g 59%
Sodík 336mg 15%
Sacharidy celkem 107g 39%
Vláknina 24g 87%
Cukr 3g
Bílkoviny 46g 93%
Vitamin D 0.7mcg 4%
Vápník 240mg 18%
Železo 11mg 61%
Draslík 2212mg 47%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 209.551 mcg 23%
Thiamin [B1] 0.866 mg 72%
Riboflavin [B2] 0.664 mg 51%
Niacin [B3] 5.913 mg 37%
Kyselina pantotenová [B5] 2.154 mg 43%
Vitamin B6 0.904 mg 53%
Kobalamin [B12] 0.121 mcg 0%
Floát [B9] 477.53 mcg 0%
Vitamin C 38.905 mg 43%
Vitamin D 0.732 mcg 4%
Vitamin E 4.222 mg 28%
Vitamin K 16.137 mcg 13%
Betain 0.013 mg 0%
Cholin 99.262 mg 18%
Carbohydrates
živina Množství DV
Sacharidy celkem 106.8 g 39%
Sugars 3 g 6%
Vláknina 24.4 g 87%
Carbohydrate 105 g 0%
Čisté sacharidy 103.8g
aminokyseliny
živina Množství DV
Alanin 1.66 g 0%
Arginin 2.455 g 0%
Kyselina asparagová 4.403 g 0%
Cystein 0.498 g 0%
kyselina glutamová 8.519 g 0%
Glycin 1.542 g 0%
Histidin 1.24 g 0%
Izoleucin 1.944 g 0%
Leucin 3.643 g 0%
Lysin 2.893 g 0%
Metionin 0.823 g 0%
Fenylalanin 2.255 g 0%
Prolin 3.215 g 0%
Serin 2.245 g 0%
Treonin 1.755 g 0%
Tryptofan 0.544 g 0%
Tyrosin 1.427 g 0%
Valin 2.546 g 0%
Minerály
živina Množství DV
Vápník 240.33 mg 18%
Měď 1.58 mg 175%
Fluorid 2.41 mcg 0%
Železo 10.9 mg 61%
Hořčík 292.02 mg 70%
Mangan 3.06 mg 133%
Fosfor 875.52 mg 70%
Draslík 2212.32 mg 47%
Selen 6.8 mcg 12%
Sodík 335.61 mg 15%
Zinek 5.62 mg 51%
další
živina Množství DV
Voda 154.624 g 0%
Popel 6.733 g 0%