| Type | Per person |
|---|---|
| Energy | 458 kcal |
| Fat | 27 gr |
| of which saturated | 4 gr |
| Carbohydrates | 37 gr |
| of which sugars | 23 gr |
| Fibres | 12 gr |
| Protein | 12 gr |
| Salt | 1.2 gr |
Roasted bulgur with almonds, cauliflower, apple slices and lemon labne by Sandra Ysbrandy
Lunch
20 - 30 min
With seasonal products
215gr vegetables p.p. & 68gr fruit p.p.
Ingredients
| 1 cauliflower |
| 8 carrots |
| 1 tbsp Vadouvan** (Indian spice blend) |
| 300 g whole-wheat bulgur cooked* |
| 2 apples |
| 1 tsp cinnamon |
| 75 g almonds unroasted and unsalted with husk |
| 50 g sultanas |
| Bunch of parsley leaves |
| 4 tbsp extra virgin olive oil and 2 more for roasting the vegetables |
| Lemon zest and juice |
| Pepper |
| Lemon lable: |
| 4 tbsp Greek yoghurt (2% fat) |
| Peel of one pickled lemon finely chopped |
| Juice of one lemon |
| Pepper |
Preparation
Something other than a sandwich for lunch? TV chef Sandra Ysbrandy knows what to do with that! She developed this recipe especially for the first edition of the National Vegetable and Fruit Day (14 October). The theme: 'vegetable-fruit-rich lunch'.
Watch the preparation video.
1. Preheat the oven to 180 degrees. Line a baking tray with baking paper.
2. Cut the cauliflower into small florets and the stalk into thin slices. Put together with the cooked bulgur, olive oil and Vadouvan in a bowl and mix well. Divide over the baking tray. Leave some space for the apple slices. Place in the oven for 15 to 20 minutes.
3. Cut the apples into thick slices (1.5 cm) and place them on the baking tray, sprinkle with cinnamon. Place them on the baking tray for the last 10 minutes. Leave to cool completely.
4. Soak the sultanas in hot water. Coarsely chop the almonds. Coarsely grate the carrots.
5. For the dressing, whisk olive oil with lemon juice and grater in the bowl. Season with pepper. Mix the cauliflower and bulgur (not the apple slices) into the dressing.
6. Drain the sultanas. Add to the cauliflower along with almonds, grated carrot and parsley in the bowl and mix well. Divide the salad between the plates. Garnish with the apple slices and finely chopped parsley.
7. For the lemon labne, mix the chopped lemon peel and lemon juice into the yoghurt. Season with pepper. Serve with the salad.
*For 300 g of cooked bulgur, you need 100 g of dried bulgur. In this salad, use leftover cereals like brown rice, quinoa, millet or oats that you had for dinner earlier in the week. Cereals make your lunch filling and satiating.
**Vadouvan can be replaced with curry powder (no added salt) if you wish.
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Nutritional values
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