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

Ingredients

  • small firm-ripe avocado 
  • cups baby arugula 
  • cup bulgur 
  • pint cherry tomatoes 
  • 0.5 cup flat-leaf parsley leaves 
  • large garlic clove 
  • 1.5 tablespoons olive oil extra-virgin
  • 0.3 cup pinenuts toasted
  • large portabella 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 red-pepper flakes hot
  • 0.3 cup red-wine vinegar 
  • tablespoon rosemary finely chopped
  • 1.5 cups boiling-hot water 
  • medium bell peppers 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