Bulgur wheat with carrots & hazelnuts

Vegetarian
Dairy Free
Health score
28%
Bulgur wheat with carrots & hazelnuts
10 min.
10
475kcal

Suggestions


If you're looking for a delightful and nutritious dish that's both vegetarian and dairy-free, look no further than this vibrant Bulgur Wheat with Carrots and Hazelnuts. This recipe is a wonderful way to harness the earthy flavors of bulgur wheat, perfectly complemented by the sweetness of grated carrots and the crunch of toasted hazelnuts. It’s not only quick to prepare—taking just 10 minutes—but it also serves up to 10 people, making it ideal for gatherings or meal prep for the week ahead.

The combination of aromatic vegetable or chicken stock with plump sultanas infuses the bulgur with a burst of flavor, while the fresh lemon juice adds a zesty lift to the dish. The addition of pumpkin seeds and hazelnuts not only enhances the textural contrast but also provides a healthy dose of protein and healthy fats, making this dish a well-rounded option for any meal.

Whether you serve it warm as a comforting side or chilled as a refreshing salad, this Bulgur Wheat with Carrots and Hazelnuts is sure to impress family and friends alike. It's a versatile recipe that can easily be adjusted with your favorite nuts or seasonal vegetables, allowing you to customize it to your tastes. Dive into this wholesome treat and enjoy the perfect harmony of flavors!

Ingredients

  • 600 bulgur 
  • 140 golden raisins 
  • chicken stock see hot
  • medium carrots grated
  • 100 pumpkin seeds 
  • 100 hazelnuts toasted chopped
  •  juice of lemon 
  • tbsp canola oil 

Equipment

  • bowl

Directions

  1. Put the bulgur and sultanas in a bowl and pour over the hot stock. Cover with cling film and leave for 20-30 mins for the liquid to be absorbed. Once absorbed, run a fork through the grains to separate. Leave to cool.
  2. Add the carrots, pumpkin seeds, hazelnuts, lemon juice and rapeseed oil, and season.
  3. Mix well and transfer to a large serving bowl.

Nutrition Facts

Calories475kcal
Protein12.04%
Fat35.95%
Carbs52.01%

Properties

Glycemic Index
17.55
Glycemic Load
23.15
Inflammation Score
-10
Nutrition Score
24.33521716491%

Flavonoids

Cyanidin
0.67mg
Catechin
0.12mg
Epigallocatechin
0.28mg
Epicatechin
0.02mg
Epigallocatechin 3-gallate
0.11mg
Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.04mg
Luteolin
0.03mg
Kaempferol
0.44mg
Myricetin
0.01mg
Quercetin
0.4mg

Nutrients percent of daily need

Calories:475.24kcal
23.76%
Fat:20.13g
30.97%
Saturated Fat:2.32g
14.51%
Carbohydrates:65.52g
21.84%
Net Carbohydrates:51.72g
18.81%
Sugar:11.94g
13.27%
Cholesterol:3.04mg
1.01%
Sodium:174.51mg
7.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.17g
30.33%
Manganese:2.98mg
148.95%
Vitamin A:4088.49IU
81.77%
Fiber:13.8g
55.21%
Magnesium:185.97mg
46.49%
Phosphorus:384.57mg
38.46%
Copper:0.62mg
31.22%
Vitamin B3:5.75mg
28.76%
Vitamin E:3.19mg
21.28%
Vitamin B6:0.42mg
20.9%
Potassium:687.02mg
19.63%
Vitamin B1:0.28mg
18.95%
Iron:3.37mg
18.71%
Zinc:2.43mg
16.21%
Vitamin B2:0.22mg
13.13%
Vitamin K:12.19µg
11.61%
Folate:44.03µg
11.01%
Vitamin B5:0.88mg
8.84%
Selenium:4.92µg
7.02%
Calcium:55.7mg
5.57%
Vitamin C:4.07mg
4.94%