Sałatka z kaszą bulgur i warzywami
Posted by Mohammadreza Makhloughi on
The nutritional value of bulgur groats was appreciated in the Middle East over 4,000 years ago. Bulgur is made from durum wheat, which is of the highest quality. It is also the most rich in minerals and health values. Bulgur clearly stands out from other groats, e.g. semolina or couscous.
SALAD WITH BULGUR AND VEGETABLES
Ingredients
Salad:
200g of bulgur
300 ml of vegetable broth
1 red onion
1 small zucchini
6 green asparagus
1 yellow pepper
2 tablespoons of olive oil
salt pepper
Bulgur salad
Dressing:
2 cloves of garlic
2 tablespoons of chopped parsley
4 tablespoons of soy sauce
100 ml of olive oil
zest of 1 orange
the juice of 1 lemon
3 tablespoons of honey
Decoration:
70 g of hazelnuts
1 orange
Prepare tin foil, grill, pan, blender and grater.
Course for 6 people (6 servings).
Preparation time: 40 minutes.
1 serving (308 g) contains 474 kcal.
A method of preparing
Salad:
Pour over the bulgur with boiling broth and leave it covered until it is swollen.
Clean the vegetables. Cut the onion into thicker feathers, slices of zucchini, slices of asparagus, and diced peppers (approx. 1x1 cm). Place the vegetables on aluminum foil, add olive oil, salt and pepper. We fold the envelope from the foil. Place on the grill rack and grill for 5 minutes on each side.
Dressing:
Chop the garlic cloves. Put a blender into the bowl, add the rest of the ingredients and blend until smooth.
Way of giving:
Roast the hazelnuts in a dry frying pan and then peel them. Mix the cooled groats with vegetables and diced orange. Pour the dressing over it and sprinkle with orange peel.
Enjoy your meal!
Bulgur salad
Source: Daria Ładocha, Karol Okrasa "Eat healthier"