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Bulgur Wheat, Quinoa and Barley with Baby Marrows

  • Cooking Time

    mins
  • Difficulty

  • Prep time

    mins
  • Serves

    people

Nutritional information

 

Amount per serving

Protein (g)

9.1g

Energy (kJ)

1271kJ

Energy (kcal)

304kcal

Carbohydrate incl. fibre (g)

37.2g

Carbohydrate excl. fibre (g)

27.9g

Sugar (g)

2.4g

Fibre (g)

9.2g

Fat (g)

14.2g

Saturated fat (g)

1.9g

Unsaturated fat (g)

11.4g

Monounsaturated fat (g)

8.9g

Polyunsaturated fat (g)

2.5g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

290mg

Salt (g)

0.72g

Vitamin A (IU)

881IU

Vitamin C (mg)

11.7mg

Calcium (mg)

70mg

Iron (mg)

2.79mg

Potassium (mg)

415mg

Total

36.5g

5085kJ

1215kcal

148.7g

111.8g

9.6g

36.9g

56.8g

7.7g

45.5g

35.4g

10.1g

0.0g

0mg

1161mg

2.89g

3524IU

46.8mg

281mg

11.16mg

1661mg

  • 200 g dried bulghur wheat uncooked
  • 30 g quinoa uncooked
  • 70 g barley uncooked
  • 400 g tinned chickpeas drained
  • 45 ml olive oil
  • 2 onions peeled and chopped
  • 5 baby marrows cubed
  • 10 ml finely grated fresh ginger root
  • 2 garlic cloves crushed
  • 125 ml water
  • Knorr Vegetable Stock Pot
  • 1 small bunch flat leaf parsley chopped
  • 1 small bunch fresh coriander chopped