Mixed Fruit Pilaf

Vegetarian
Dairy Free
Health score
7%
Mixed Fruit Pilaf
45 min.
6
137kcal

Suggestions

Ingredients

  • cup apple juice 
  • cup bulgur wheat uncooked
  • 0.5 cup celery chopped
  • cup chicken broth 
  • teaspoon cumin seeds 
  • teaspoon curry powder 
  • 0.5 cup fruit mixed dried chopped
  •  garlic clove minced
  • 0.3 teaspoon ground allspice 
  • tablespoon olive oil 
  • 0.3 cup onion chopped
  • teaspoon salt 

Equipment

  • sauce pan
  • ziploc bags

Directions

  1. Saut celery and onion in hot oil in a 3-quart saucepan over medium-high heat 5 minutes or until onion is tender.
  2. Add garlic, and saut 1 more minute.
  3. Stir in dried fruit and next 6 ingredients. Bring to a boil; stir in bulgur wheat. Cover; reduce heat, and simmer, stirring occasionally, 15 minutes.
  4. Remove from heat, and let stand 5 minutes.
  5. Note: Pack
  6. Mixed Fruit Pilaf in a zip-top plastic bag or waterproof container, and chill to transport to the picnic. It can safely sit at room temperature 2 hours.

Nutrition Facts

Calories137kcal
Protein9.75%
Fat18.35%
Carbs71.9%

Properties

Glycemic Index
38.79
Glycemic Load
8.98
Inflammation Score
-3
Nutrition Score
6.4147826692332%

Flavonoids

Cyanidin
0.01mg
Catechin
0.52mg
Epicatechin
1.95mg
Apigenin
0.24mg
Luteolin
0.09mg
Isorhamnetin
0.33mg
Kaempferol
0.06mg
Myricetin
0.01mg
Quercetin
1.63mg

Nutrients percent of daily need

Calories:137.23kcal
6.86%
Fat:2.96g
4.56%
Saturated Fat:0.42g
2.6%
Carbohydrates:26.12g
8.71%
Net Carbohydrates:21.01g
7.64%
Sugar:6.25g
6.95%
Cholesterol:0.78mg
0.26%
Sodium:546.77mg
23.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.54g
7.08%
Manganese:0.83mg
41.56%
Fiber:5.1g
20.41%
Magnesium:46.9mg
11.72%
Phosphorus:84.33mg
8.43%
Vitamin B3:1.4mg
6.99%
Iron:1.1mg
6.11%
Potassium:212.83mg
6.08%
Vitamin B6:0.12mg
5.83%
Copper:0.11mg
5.6%
Vitamin B1:0.08mg
5.52%
Vitamin K:5.22µg
4.97%
Vitamin B2:0.07mg
4.05%
Zinc:0.57mg
3.78%
Vitamin E:0.49mg
3.27%
Vitamin B5:0.31mg
3.14%
Calcium:29.76mg
2.98%
Folate:11.49µg
2.87%
Vitamin C:1.42mg
1.72%
Selenium:0.97µg
1.39%
Source:My Recipes