Your Recipe

Zucchini and Bean Salad With Bulgur

Ingrédient Quantité Calories
Échalotes 3.5g 3kcal
Courgettes 392g 82kcal
Haricots rouge 439g 1479kcal
Bulgur sec 182g 622kcal
Huile d'olive 53g 469kcal
Aneth frais 2.25g 1kcal
Vinaigre de vin rouge 28.7g 5kcal
Fromage, chèvre, type doux 254g 671kcal
Amandes, grillées à sec, avec sel ajouté 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.

Valeurs nutritives
Taille des portions 347 g | ml
Quantité par portion 882
3689
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 33g 42%
Gras saturés 12g 59%
Sodium 336mg 15%
Total des glucides 107g 39%
Fibres alimentaires 24g 87%
Sucre 3g
Protéine 46g 93%
Vitamine D 0.7mcg 4%
Calcium 240mg 18%
Fer 11mg 61%
Potassium 2212mg 47%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 209.551 mcg 23%
Thiamine [B1] 0.866 mg 72%
Riboflavine [B2] 0.664 mg 51%
Niacine [B3] 5.913 mg 37%
Acide pantothénique [B5] 2.154 mg 43%
Vitamine B6 0.904 mg 53%
Cobalamine [B12] 0.121 mcg 0%
Floate [B9] 477.53 mcg 0%
Vitamine C 38.905 mg 43%
Vitamine D 0.732 mcg 4%
Vitamine E 4.222 mg 28%
Vitamine K 16.137 mcg 13%
Bétaïne 0.013 mg 0%
Choline 99.262 mg 18%
Carbohydrates
nutriment Quantité DV
Total des glucides 106.8 g 39%
Sugars 3 g 6%
Fibres alimentaires 24.4 g 87%
Carbohydrate 105 g 0%
Glucides nets 103.8g
acides aminés
nutriment Quantité DV
Alanine 1.66 g 0%
Arginine 2.455 g 0%
Acide aspartique 4.403 g 0%
Cystéine 0.498 g 0%
Acide glutamique 8.519 g 0%
Glycine 1.542 g 0%
Histidine 1.24 g 0%
Isoleucine 1.944 g 0%
Leucine 3.643 g 0%
Lysine 2.893 g 0%
Méthionine 0.823 g 0%
Phénylalanine 2.255 g 0%
Proline 3.215 g 0%
Sérine 2.245 g 0%
Thréonine 1.755 g 0%
Tryptophane 0.544 g 0%
Tyrosine 1.427 g 0%
Valine 2.546 g 0%
Minéraux
nutriment Quantité DV
Calcium 240.33 mg 18%
Cuivre 1.58 mg 175%
Fluorure 2.41 mcg 0%
Fer 10.9 mg 61%
Magnésium 292.02 mg 70%
Manganèse 3.06 mg 133%
Phosphore 875.52 mg 70%
Potassium 2212.32 mg 47%
Sélénium 6.8 mcg 12%
Sodium 335.61 mg 15%
Zinc 5.62 mg 51%
autres
nutriment Quantité DV
Eau 154.624 g 0%
Cendres 6.733 g 0%