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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)

15.3g

Energy (kJ)

1987kJ

Energy (kcal)

475kcal

Carbohydrate incl. fibre (g)

75.1g

Carbohydrate excl. fibre (g)

56.7g

Sugar (g)

2.6g

Fibre (g)

18.4g

Fat (g)

14.9g

Saturated fat (g)

2.0g

Unsaturated fat (g)

11.7g

Monounsaturated fat (g)

8.9g

Polyunsaturated fat (g)

2.8g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

299mg

Salt (g)

0.74g

Vitamin A (IU)

885IU

Vitamin C (mg)

11.7mg

Calcium (mg)

88mg

Iron (mg)

4.02mg

Potassium (mg)

620mg

Total

61.0g

7947kJ

1899kcal

300.4g

226.9g

10.4g

73.5g

59.5g

8.1g

46.9g

35.8g

11.2g

0.0g

0mg

1195mg

2.98g

3542IU

46.8mg

351mg

16.08mg

2481mg

  • 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