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Bulgur, red quinoa & barley

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


  • 100 bulgur
  • 15 g red quinoa
  • 35 g barley
  • 60 g boiled chickpeas
  • 1 onion cut in cubes
  • 2 tablespoon extra virgin olive oil
  • 1 courgette cut in 1 cm cubes
  • 1/2 tablespoon Knorr concentrated vegetable stock
  • some chopped fresh ginger
  • 80 g wakame seaweed salad

NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

349kcal

Energy (kJ)

1460kJ

Protein (g)

10.0g

Carbohydrate incl. fibre (g)

42.6g

Carbohydrate excl. fibre (g)

32.6g

Sugar (g)

5.7g

Fibre (g)

10.0g

Fat (g)

16.4g

Saturated fat (g)

2.2g

Unsaturated fat (g)

13.2g

Monounsaturated fat (g)

10.5g

Polyunsaturated fat (g)

2.7g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

26mg

Salt (g)

0.06g

Vitamin A (IU)

626IU

Vitamin C (mg)

14.8mg

Calcium (mg)

64mg

Iron (mg)

3.52mg

Potassium (mg)

534mg

Total

698kcal

2920kJ

19.9g

85.3g

65.2g

11.4g

20.1g

32.9g

4.5g

26.5g

21.1g

5.4g

0.0g

0mg

52mg

0.13g

1252IU

29.6mg

127mg

7.04mg

1069mg


  • 1 Cook all the grains in boiling water.
  • 2 When cooked cool down under running cold water, add the chick peas, drain everything, set aside.
  • 3 Fry the onion slowly for 7 minutes on a very gentle heat with extra virgin olive oil.
  • 4 Add half of the diced courgette and cook for 4-5 minutes
  • 5 Purée the courgette together with the Knorr concentrated vegetable stock and mix it with the other half of the courgette cubes, let it simmer for 3-4 minutes, let it cool down a little.
  • 6 Add the chopped ginger and seaweed.
  • 7 Mix with the grains and garnish with parsley leaves.