Your Recipe

Zucchini and Bean Salad With Bulgur

Zutat  Menge  Kalorien 
Schalotten, roh 3.5g 3kcal
Zucchini 392g 82kcal
Rote Bohnen 439g 1479kcal
Bulgur trocken[:pl}Kasza Bulgur sucha 182g 622kcal
Olivenöl 53g 469kcal
Dillkraut frisch 2.25g 1kcal
Essig Rotwein 28.7g 5kcal
Käse, Ziege, weicher Typ 254g 671kcal
Mandeln, trocken geröstet, mit Salzzusatz 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.

Nährwertangaben 
Portionsgröße  347 g | ml
Menge pro Portion  882
3689
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 33g 42%
Gesättigte Fettsäuren  12g 59%
Natrium 336mg 15%
Gesamte Kohlenhydrate  107g 39%
Ballaststoffe  24g 87%
Zucker  3g
Protein  46g 93%
Vitamin D 0.7mcg 4%
Kalzium 240mg 18%
Eisen  11mg 61%
Kalium 2212mg 47%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 2.154 mg 43%
Vitamin B6 0.904 mg 53%
Cobalamin [B12] 0.121 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  106.8 g 39%
Sugars 3 g 6%
Ballaststoffe  24.4 g 87%
Carbohydrate 105 g 0%
Netto-Kohlenhydrate 103.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.66 g 0%
Arginin 2.455 g 0%
Asparaginsäure 4.403 g 0%
Cystein 0.498 g 0%
Glutaminsäure 8.519 g 0%
Glycin 1.542 g 0%
Histidin 1.24 g 0%
Isoleucin 1.944 g 0%
Leucin 3.643 g 0%
Lysin 2.893 g 0%
Methionin 0.823 g 0%
Phenylalanin 2.255 g 0%
Prolin 3.215 g 0%
Serin 2.245 g 0%
Threonin 1.755 g 0%
Tryptophan 0.544 g 0%
Tyrosin 1.427 g 0%
Valin 2.546 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 240.33 mg 18%
Kupfer 1.58 mg 175%
Fluorid 2.41 mcg 0%
Eisen  10.9 mg 61%
Magnesium 292.02 mg 70%
Mangan 3.06 mg 133%
Phosphor 875.52 mg 70%
Kalium 2212.32 mg 47%
Selen 6.8 mcg 12%
Natrium 335.61 mg 15%
Zink 5.62 mg 51%
andere
Nährstoff Menge  DV
Wasser 154.624 g 0%
Asche 6.733 g 0%