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🥗 Bulgur Fennel Salad with Mint

502 kcal · 30 min · 4 servings

Ingredients

• 150 g bulgur
• 2 fennel bulbs
• 500 ml vegetable broth
• 1 garlic clove
• salt
• 1 tsp dried chili flakes
• 250 g red onion (3 red onions)
• 1 tsp rapeseed oil
• 1 tbsp cane sugar
• 750 g cucumber (1.5 cucumbers)
• 150 g yogurt (3.5 % fat)
• 0.5 bunch mint
• 0.5 lemon

Instructions

1. 1. Place the bulgur in a sieve.
2. 2. Rinse it under running water.
3. 3. Let it drain well.
4. 4. Wash the fennel.
5. 5. Remove the tough cores.
6. 6. Halve the fennel.
7. 7. Cut the flesh into cubes of about 1 cm.
8. 8. Bring the vegetable broth to a boil in a pot.
9. 9. Add the drained bulgur to the boiling broth.
10. 10. Peel the garlic.
11. 11. Press the garlic through a garlic press directly into the pot.
12. 12. Bring the mixture back to a boil.
13. 13. Reduce the heat to a low setting.
14. 14. Cover the pot with a lid.
15. 15. Let the bulgur simmer for about 3 minutes.
16. 16. Add the fennel cubes to the pot.
17. 17. Cook everything for another 3 minutes.
18. 18. Remove the pot from the heat.
19. 19. Season the bulgur with salt.
20. 20. Add chili flakes.
21. 21. Transfer the bulgur into a bowl.
22. 22. Let the bulgur cool down.
23. 23. Peel the red onions.
24. 24. Slice the onions into thin rings.
25. 25. Heat the oil in a pan.
26. 26. Add the onion rings to the hot pan.
27. 27. Sauté the onions briefly while stirring.
28. 28. Cover the pan.
29. 29. Cook the onions over medium heat for 5 minutes.
30. 30. Sprinkle the onions with raw cane sugar.
31. 31. Caramelize the onions briefly while stirring.
32. 32. Remove the onions from the pan.
33. 33. Place them on a plate.
34. 34. Let the onions cool down.
35. 35. Wash the cucumbers.
36. 36. Halve the cucumbers lengthwise.
37. 37. Scrape out the seeds with a teaspoon.
38. 38. Place the cucumber seeds in a blending cup.
39. 39. Dice the cucumber flesh.
40. 40. Add the yogurt to the blending cup with the seeds.
41. 41. Puree the mixture until smooth using a hand blender.
42. 42. Add the cucumber cubes to the cooled bulgur.
43. 43. Add the cucumber yogurt to the cooled bulgur.
44. 44. Wash the mint.
45. 45. Shake the mint dry.
46. 46. Pluck the leaves off the stems.
47. 47. Set some leaves aside.
48. 48. Slice the remaining mint into thin strips.
49. 49. Stir the mint strips into the bulgur.
50. 50. Squeeze the juice from the half lemon.
51. 51. Season the salad with salt.
52. 52. Season the salad with pepper.
53. 53. Add 3 to 4 teaspoons of lemon juice.
54. 54. Taste the salad to your liking.
55. 55. Fill the salad into a food storage container.
56. 56. Use a container with a capacity of about 2 liters.
57. 57. Pack the caramelized onions into a screw-top jar.
58. 58. Pack the reserved mint leaves into a screw-top jar.
59. 59. Add the onions and mint over the salad before serving.

Nutrition per serving

• kcal: 502
• Protein: 18 g · Fett/Fat: 8 g · Carbs: 87 g