Grilled Portabella and Bulgur Salad "Sandwiches"

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Grilled Portabella and Bulgur Salad "Sandwiches"
1500 min.
4
411kcal

Suggestions


Are you ready to elevate your lunch or dinner experience with a delightful blend of flavors and textures? Introducing Grilled Portabella and Bulgur Salad "Sandwiches," a nourishing and satisfying meal that beautifully balances health and taste. This hearty vegetarian and vegan dish is not only free from dairy but also packed with vitamins and nutrients, making it a perfect choice for health-conscious eaters.

At the heart of this recipe are succulent grilled portabella mushrooms, which serve as a meaty base and are complemented by a vibrant salad of bulgur, fresh arugula, and a medley of grilled vegetables including zucchini and colorful bell peppers. The addition of crunchy pine nuts provides a delightful contrast, while a zesty homemade vinaigrette, infused with garlic, rosemary, and a hint of spice, ties everything together and enhances the flavor profile.

This dish is incredibly versatile, making it suitable for any meal of the day, whether you're seeking a fulfilling lunch, a cozy dinner, or a standout main course for your next gathering. With a remarkable health score of 100 and just 411 calories per serving, you'll be indulging in something that not only pleases the palate but also nourishes the body.

So why not impress your family and friends with this stunning Grilled Portabella and Bulgur Salad "Sandwiches"? It's time to savor the deliciousness and take your culinary skills to new heights!

Ingredients

  • small avocado 
  • cups baby arugula 
  • cup bulgur 
  • pint cherry tomatoes 
  • 0.5 cup flat parsley 
  • large garlic clove 
  • 1.5 tablespoons olive oil extra virgin extra-virgin
  • 0.3 cup pinenuts toasted
  • large portabello mushrooms for another use (see cooks' note, below
  • small onion red cut lengthwise into 1/2-inch-thick wedges (keeping root end intact)
  • 0.3 teaspoon pepper hot
  • 0.3 cup red-wine vinegar 
  • tablespoon rosemary finely chopped
  • 1.5 cups water 
  • medium bell pepper yellow quartered
  • medium zucchini halved lengthwise

Equipment

  • food processor
  • bowl
  • knife
  • sieve
  • grill
  • grill pan
  • glass baking pan

Directions

  1. With motor running, drop garlic into food processor and finely chop.
  2. Add tomatoes, parsley, oil, vinegar, rosemary, red-pepper flakes, 1/2 teaspoon salt, and 1/4 teaspoon pepper and pulse until tomatoes are finely chopped but not puréed.
  3. Peel skin from portabellas using tip of a paring knife, pulling from edge of mushroom toward center. Gently scrape off gills from mushrooms with tip of a spoon. Toss portabellas with 1/2 cup vinaigrette in a 13- by 9-inch glass baking dish and let stand, turning occasionally, 20 minutes.
  4. Prepare a gas grill for direct-heat cooking over medium heat; see Grilling Procedure.
  5. Push 1 wooden pick into each onion wedge to secure for grilling. Toss onion wedges, bell peppers, and zucchini with oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Oil grill rack, then grill vegetables, covered, turning occasionally, until tender (6 to 8 minutes for bell peppers, 6 to 10 minutes for zucchini, 8 to 12 minutes for onion, and 12 to 15 minutes for portabellas).
  6. Transfer portabellas to a plate and remaining vegetables to a bowl as cooked. Cool slightly, then remove wooden picks and coarsely chop onion, bell peppers, and zucchini.
  7. While vegetables cook, pour boiling-hot water over bulgur with 1/2 teaspoon salt in a large bowl and let stand until water is absorbed and bulgur is tender, about 5 minutes.
  8. Drain in a sieve if any water remains.
  9. Add vegetables to bulgur with pine nuts and remaining vinaigrette and toss.
  10. Put one fourth of arugula on each of 4 plates. Top with upside-down portabella. Pack bulgur mixture into a cup measure, then unmold on top of portabella. Top with another portabella, right side up.
  11. Serve with an avocado quarter.
  12. Vegetables can be grilled in an oiled hot 2-burner grill pan.

Nutrition Facts

Calories411kcal
Protein12.03%
Fat40.63%
Carbs47.34%

Properties

Glycemic Index
73.25
Glycemic Load
10.91
Inflammation Score
-10
Nutrition Score
41.406087030535%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Apigenin
16.17mg
Luteolin
0.71mg
Isorhamnetin
2.24mg
Kaempferol
7.29mg
Myricetin
1.28mg
Quercetin
8.97mg

Nutrients percent of daily need

Calories:410.61kcal
20.53%
Fat:20.19g
31.06%
Saturated Fat:2.55g
15.92%
Carbohydrates:52.92g
17.64%
Net Carbohydrates:37.49g
13.63%
Sugar:10.8g
12.01%
Cholesterol:0mg
0%
Sodium:61.74mg
2.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.46g
26.91%
Vitamin C:165.64mg
200.78%
Vitamin K:169.4µg
161.33%
Manganese:2.42mg
120.99%
Fiber:15.43g
61.71%
Vitamin B3:12.18mg
60.9%
Copper:1.04mg
52.1%
Potassium:1732.61mg
49.5%
Selenium:33.54µg
47.92%
Phosphorus:452.9mg
45.29%
Folate:180.29µg
45.07%
Vitamin B6:0.85mg
42.68%
Vitamin A:2034.14IU
40.68%
Vitamin B5:3.51mg
35.15%
Magnesium:138.62mg
34.65%
Vitamin B2:0.47mg
27.42%
Iron:4.48mg
24.87%
Vitamin B1:0.36mg
23.89%
Vitamin E:3.56mg
23.7%
Zinc:3.12mg
20.8%
Calcium:112.52mg
11.25%
Vitamin D:0.5µg
3.36%
Vitamin B12:0.08µg
1.4%
Source:Epicurious