Your Recipe

Mediterranean tabouli with poached eggs

Zutat  Menge  Kalorien 
Zitronensaft 24g 5kcal
Gurke 120g 19kcal
Petersilie 60g 22kcal
Ei roh ganz 400g 572kcal
Bulgur trocken[:pl}Kasza Bulgur sucha 70g 239kcal
Olivenöl 56g 495kcal
Essig destilliert 15.22g 3kcal
Zitronenschalen 3g 1kcal
Brot, Pita, Vollkornbrot 232g 608kcal
Meersalz 6g 0kcal
Kirschtomaten, roh 244g 44kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal

Recipe Tags:

Mediterranean Diet

Recipe Tags:

Food

Recipe Instructions:

½ cup bulgur
1 bunch fresh Italian flat-leaf parsley, chopped
½ pint grape or cherry tomatoes, diced
½ English cucumber, diced
Zest and juice of ½ medium lemon
3-4 tablespoons olive oil
1 teaspoon coarse salt
¼ teaspoon ground black pepper
1 tablespoon white vinegar
8 large eggs
8 pita wedges

instructions
Bring 1 cup water to a boil. Add bulgur and cook at a simmer for 12 minutes, until water has absorbed and bulgur is fluffy, stirring regularly. Let slightly cool, then place in an airtight container in the refrigerator until completely cooled.
In a medium mixing bowl, stir together cooled bulgur, parsley, tomatoes, cucumber, lemon juice, olive oil, salt and pepper. Taste and adjust seasoning, if necessary. Refrigerate.
Bring a large pot of salted water to a simmer (160-180 degrees). Add vinegar and stir to combine. Gently crack eggs into simmering water, one at a time. Gently scoop each egg with a slotted spoon to help keep them together. Let eggs cook 3 minutes, until white is set. Gently remove with the slotted spoon and lay them on a paper towel to dry off.
Scoop tabbouleh and poached eggs on plates and serve with pita wedges.

Nährwertangaben 
Portionsgröße  308 g | ml
Menge pro Portion  502
2102
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 25g 32%
Gesättigte Fettsäuren  5.3g 26%
Natrium 991mg 43%
Gesamte Kohlenhydrate  51g 19%
Ballaststoffe  7.2g 26%
Zucker  4.5g
Protein  22g 43%
Vitamin D 2mcg 10%
Kalzium 105mg 8%
Eisen  5.2mg 29%
Kalium 591mg 13%
* 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 250.331 mcg 28%
Thiamin [B1] 0.323 mg 27%
Riboflavin [B2] 0.56 mg 43%
Niacin [B3] 3.216 mg 20%
Pantothensäure [B5] 2.402 mg 48%
Vitamin B6 0.462 mg 27%
Cobalamin [B12] 0.89 mcg 0%
Folat [B9] 107.397 mcg 0%
Vitamin C 32.437 mg 36%
Vitamin D 2 mcg 10%
Vitamin E 3.894 mg 26%
Vitamin K 265.947 mcg 222%
Betain 0.388 mg 0%
Cholin 322.522 mg 59%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  51.5 g 19%
Sugars 4.5 g 9%
Ballaststoffe  7.2 g 26%
Carbohydrate 16.5 g 0%
Netto-Kohlenhydrate 46.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.064 g 0%
Arginin 1.229 g 0%
Asparaginsäure 1.867 g 0%
Cystein 0.463 g 0%
Glutaminsäure 4.541 g 0%
Glycin 0.788 g 0%
Histidin 0.511 g 0%
Isoleucin 0.999 g 0%
Leucin 1.676 g 0%
Lysin 1.178 g 0%
Methionin 0.514 g 0%
Phenylalanin 1.099 g 0%
Prolin 1.389 g 0%
Serin 1.387 g 0%
Threonin 0.822 g 0%
Tryptophan 0.299 g 0%
Tyrosin 0.756 g 0%
Valin 1.255 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 104.95 mg 8%
Kupfer 0.37 mg 42%
Fluorid 2.94 mcg 0%
Eisen  5.24 mg 29%
Magnesium 100.73 mg 24%
Mangan 1.71 mg 74%
Phosphor 386.4 mg 31%
Kalium 590.96 mg 13%
Selen 56.76 mcg 103%
Natrium 991.19 mg 43%
Zink 2.84 mg 26%
andere
Nährstoff Menge  DV
Wasser 204.619 g 0%
Asche 3.258 g 0%