Bulgur with Eggplant




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Ingredients:

4 servings
Coarse bulgur 1 water glass
Olive Oil 2 tablespoon
Onion 1 medium sized
Eggplant 1 medium sized
Tomato 3 large sized
Tomato paste 1 tablespoon
Hot water 2 water glass
Dry mint 2 teaspoon
Black pepper 1 teaspoon
Chili powder 1 teaspoon

Recipe:


Wash onions and tomatoes thoroughly, peel and chop into small pieces. Peel eggplant and cut into small cubes and put them in salty water. Add olive oil, tomato paste and onions to the pan and mix them in medium heat. Once the onions are softened, add the tomatoes. In the meantime, take the eggplants out of the water and wash. Add them into pan and mix. Wash bulgur thoroughly, add to the pan. Pour 2 cups of hot water on top and drizzle spices. Let the bulgur rest for a few minutes.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 208,2 kcal 11 11
Carbohydrate 32.9 g 12 12
Protein 5.5 g 10 10
Fat 5.7 g 9 9
Fiber 6.6 g 22 22
Vitamin A 102,5 mcg 13 10
Vitamin E (equivalent) 1.9 mg 16 14
Vitamin B2 0.1 mg 8 7
Total Folic Acid 67,8 mcg 17 14
Calcium 41.2 mg 4 4
Iron 2.7 mg 18 27
Zinc 1.6 mg 22 15
Vitamin C 30.0 mg 30 30
Potassium 500.4 mg 14 14
Phosphorus 176.3 mg 25 25
Magnesium 77.5 mg 26 22
Vitamin B6 0.3 mg 28 23


Bulgur with Eggplant (Main Ingredient: Bulgur)



Bulgur can contribute to the immune system by supporting daily zinc intake.
It can support protein metabolism with vitamin B6 content of the bulgur.
The iron content of bulgur can help prevent anemia.



References:

- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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Bulgur with Eggplant Energy and Nutrition Facts

Nutritional Information In 1 serving
Energy 536 kcal
Carbohydrate 49.4 g
Protein 27.2 g
Fat 24.8 g
Fiber 11.5 g
Vitamin A 176,3 mcg
Vitamin E (equivalent) 8.1 mg
Vitamin B2 0.5 mg
Total Folic Acid 126.6 mg
Calcium 249.4 mg
Iron 5.7 mg
Zinc 5.2 mg
Vitamin C 33.4 mg
Potassium 1173 mg
Phosphorus 512.3 mg
Magnesium 144.1 mg
Omega-3 0.4 g
Vitamin B6 0.6 mg
Vitamin B12 1,5 mcg

Ashura: Ashura contributes energy, carbohydrate, fat and protein intake in a balanced way.
In addition, ashura supports calcium, fiber, vitamins B and E intake.
Since the ashura is very rich and balanced in terms of energy and nutritional content, pregnant and nursing women, children and teens, athletes as well as the workers, can consume it.
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Banana: Vitamin B6 in banana can support the functions of the nervous system.
Vitamin K content in the banana can contribute to the construction and formation of bones.
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Bulgur: Bulgur can contribute to the immune system by supporting daily zinc intake.
It can support protein metabolism with vitamin B6 content of the bulgur.
The iron content of bulgur can help prevent anemia.
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Carrot: Vitamin A of carrot contributes to the maintenance of normal vision functions.
Carrots can help regulation of blood sugar with its fiber content.
With its fiber content, the carrot can support the digestive system functions.
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Celery: Vitamin B6 in celery can contribute to the maintenance of normal protein and glycogen metabolism.
Vitamin K content may play a role in the repair and protection of bone tissue.
Celery is high in fiber which can help to regulate blood sugar.
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Egg: Egg plays a regulatory role in iron metabolism with its riboflavin content.
Containing B12 vitamin, eggs may contribute to the production of red blood cells.
The egg can protect the cells from metabolic stress with its vitamin E content.
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Brussels Sprouts: Vitamin K in the Brussels Sprouts may support the repair of bone tissues.
Vitamin C in its content can contribute to immune system functions.
Folic acid content may support the development of the fetus during pregnancy.
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Whole-grain bread: Whole-grain bread can contribute to daily protein intake.
Whole-grain bread can support daily fiber intake with its pulp content.
Vitamin B6 content of bread may contribute to normal nervous system functions.
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Walnut: Walnut can protect the cells from metabolic stress with its vitamin E content.
With its magnesium content, walnut can contribute to the nervous system functions.
Its potassium content can support the normal functions of muscles.
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Red Meat: Red meat’s protein content can support daily protein intake.
In addition, it may contribute to protein synthesis with its content of zinc.
With its vitamin B12 content, red meat can support the nervous system as well as the immune system.
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Mushroom: Phosphorus in the mushroom can support the formation of bones and tooth.
Vitamin B2 cells may contribute to the protection from oxidative stress.
The mushroom can contribute to daily protein intake with its protein content.
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Cauliflower: Cauliflower may contribute to the repair of bone tissues with K vitamin in its content.
Cauliflower can support the production of collagen for skin protection and renewal with vitamin C content.
Vitamin B6 content of cauliflower can help avoid fatigue and exhaustion.
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