HF W16 - CCR - Source of Fiber - Quick (15 mins) - Mixed
over bulgur with provencal veggies
Gemaakt in een fabriek waar eieren, melk, vis, pinda's, sesam, schaaldieren, soja, noten en tarwe worden verwerkt.
Ingredienten
4 stuk(s)
Half-om-half gehaktballetjes met Spaanse kruiden
(Kan bevatten: Selderij, Soja, Gluten, Ei, Mosterd)
50 gram
Bulgur
(Bevat: Tarwe, Gluten Kan bevatten: Gluten, Kamut, Khorasan (tarwe), Rogge, Gerst, Haver)
200 gram
Provençaalse-stijl groentemix met broccoli
½ stuk(s)
Knoflookteen
40 gram
Geroosterde-paprikasaus
½
Tomatenpuree
¼ zakje(s)
Gedroogde oregano
25 gram
Witte kaas
(Bevat: Melk (inclusief lactose))
5 gram
Verse bladpeterselie
(Kan bevatten: Selderij)
10 gram
Pistachenoten
(Bevat: Noten, Pistachenoten Kan bevatten: Sesamzaad, Noten, Pinda's)
Zelf toevoegen
¾ el
Olijfolie
125 ml
Zoutarme groentebouillon
25 ml
Water voor saus
½ tl
Honing [of plantaardig alternatief]
naar smaak
Peper en zout
Benodigdheden
Instructies
- Prepare the stock.
- Transfer the bulgur to a pot or saucepan and add the stock. Bring to a boil, then allow the bulgur to cook for 10 minutes until done. Drain and set aside.
Did you know.. bulgur is a type of wholegrain. Wholegrains are richer in fibre than refined grains and contain up to five times more vitamins and minerals (such as potassium, magnesium and iron, as well as vitamins B1 and B2).
- Heat a light drizzle of olive oil in the wok or deep frying pan over medium-high heat.
- Add the Provencal-style vegetable mix, cover with a lid and fry for 5 minutes.
- Then remove the lid and fry for another 4 - 6 minutes.
- Add the dried oregano and season with salt and pepper.
- Meanwhile, heat a drizzle of olive oil in a frying pan over medium-high heat and fry the meatballs for 2 - 3 minutes until evenly browned.
- Chop the garlic. Lower the heat, add the garlic and cover with the lid and fry for 5 - 6 more minutes.
- Add the tomato puree and fry for 1 - 2 minutes.
- Turn off the heat, add the roasted bell pepper sauce and the water for the sauce and stir well to combine. Season with salt and pepper.
- Meanwhile, chop the fresh herbs and the pistachios.
- Serve the bulgur in deep plates and top with the fried vegetables and the meatballs in bell pepper sauce.
- Crumble on the Greek-style cheese.
- Garnish with the fresh herbs and the pistachios.
