Your Recipe

Mediterranean tabouli with poached eggs

Ingrédient Quantité Calories
Jus de citron 24g 5kcal
Concombre 120g 19kcal
Persil 60g 22kcal
Œuf cru entier 400g 572kcal
Bulgur sec 70g 239kcal
Huile d'olive 56g 495kcal
Vinaigre distillé 15.22g 3kcal
Zeste de citron 3g 1kcal
Pain, pita, complet 232g 608kcal
Sel de mer 6g 0kcal
Tomates cerises, crues 244g 44kcal
Poivre noir moulu 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.

Valeurs nutritives
Taille des portions 308 g | ml
Quantité par portion 502
2102
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 25g 32%
Gras saturés 5.3g 26%
Sodium 991mg 43%
Total des glucides 51g 19%
Fibres alimentaires 7.2g 26%
Sucre 4.5g
Protéine 22g 43%
Vitamine D 2mcg 10%
Calcium 105mg 8%
Fer 5.2mg 29%
Potassium 591mg 13%
* 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 250.331 mcg 28%
Thiamine [B1] 0.323 mg 27%
Riboflavine [B2] 0.56 mg 43%
Niacine [B3] 3.216 mg 20%
Acide pantothénique [B5] 2.402 mg 48%
Vitamine B6 0.462 mg 27%
Cobalamine [B12] 0.89 mcg 0%
Floate [B9] 107.397 mcg 0%
Vitamine C 32.437 mg 36%
Vitamine D 2 mcg 10%
Vitamine E 3.894 mg 26%
Vitamine K 265.947 mcg 222%
Bétaïne 0.388 mg 0%
Choline 322.522 mg 59%
Carbohydrates
nutriment Quantité DV
Total des glucides 51.5 g 19%
Sugars 4.5 g 9%
Fibres alimentaires 7.2 g 26%
Carbohydrate 16.5 g 0%
Glucides nets 46.9g
acides aminés
nutriment Quantité DV
Alanine 1.064 g 0%
Arginine 1.229 g 0%
Acide aspartique 1.867 g 0%
Cystéine 0.463 g 0%
Acide glutamique 4.541 g 0%
Glycine 0.788 g 0%
Histidine 0.511 g 0%
Isoleucine 0.999 g 0%
Leucine 1.676 g 0%
Lysine 1.178 g 0%
Méthionine 0.514 g 0%
Phénylalanine 1.099 g 0%
Proline 1.389 g 0%
Sérine 1.387 g 0%
Thréonine 0.822 g 0%
Tryptophane 0.299 g 0%
Tyrosine 0.756 g 0%
Valine 1.255 g 0%
Minéraux
nutriment Quantité DV
Calcium 104.95 mg 8%
Cuivre 0.37 mg 42%
Fluorure 2.94 mcg 0%
Fer 5.24 mg 29%
Magnésium 100.73 mg 24%
Manganèse 1.71 mg 74%
Phosphore 386.4 mg 31%
Potassium 590.96 mg 13%
Sélénium 56.76 mcg 103%
Sodium 991.19 mg 43%
Zinc 2.84 mg 26%
autres
nutriment Quantité DV
Eau 204.619 g 0%
Cendres 3.258 g 0%