Burghul Badfeen

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Ingredienser

• Groft bulgur
  1.5 cup
• Small onion
  0.5 kilogram
• Beef, with some bones
  0.5 kilogram
• Kogte kikærter
  2 cup
• Tørrede kikærter
  1 cup
• Stødt spidskommen
  1 tablespoon
• Salt
  0
• Sort peber
  0.5 teaspoon
• Olivenolie
  0
• Mel
  0.3 cup

Trin

1. 1

   Heat 1/4 cup of olive oil and sauté the onion on all sides. Season the meat with spices and brown slightly in a pot with a little oil. Add 6 cups of water and simmer the meat until tender. (Bones can be added to the broth for extra flavor). If using dried chickpeas, soak them overnight with a little baking soda, drain, and add to the meat broth to cook alongside the meat. If using canned chickpeas, rinse and drain them, then add to the pot at the end of the cooking time.

   Nødvendigt udstyr:

   Kedel

   30 min
2. 2

   Reserve 2 cups of the meat broth to make the sauce. Scoop out the meat and chickpeas and cook the bulgur in the broth. Use 2 cups of liquid. Cover and cook the bulgur until tender, then return the meat and chickpeas to the pot along with the bulgur and onion.

   Nødvendigt udstyr:

   Kedel

   15 min
3. 3

   To prepare the sauce: Toast the flour in a frying pan until it turns brown and becomes fragrant. Add the meat broth (without the meat, chickpeas, and onion) and stir until the mixture thickens. Add the meat, chickpeas, and onion to the sauce, if desired. Stir to combine and make it tender. Serve with bulgur.

   Nødvendigt udstyr:

   Stegepande

   15 min

Ernæringsfakta

Ingrediensers næringsindhold (pr. 100g)

Groft bulgurpr. 100g

Energi342 kcal

Protein12.3 g

Total fedt1.2 g

Kulhydrat75 g

Kostfibre4.5 g

Sukkerarter i alt0.4 g

Kogte kikærterpr. 100g

Energi164 kcal

Protein8.86 g

Total fedt2.59 g

Kulhydrat27.42 g

Kostfibre7.6 g

Sukkerarter i alt4.8 g

Tørrede kikærterpr. 100g

Energi364 kcal

Protein19.3 g

Total fedt6 g

Kulhydrat60 g

Kostfibre17.4 g

Sukkerarter i alt10.7 g

Stødt spidskommenpr. 100g

Energi375 kcal

Protein18 g

Total fedt22 g

Kulhydrat44 g

Kostfibre11 g

Sukkerarter i alt2 g

Saltpr. 100g

Aske100 g

Sort peberpr. 100g

Energi250 kcal

Protein10 g

Total fedt4 g

Kulhydrat64 g

Kostfibre25 g

Olivenoliepr. 100g

Energi884 kcal

Total fedt100 g

Melpr. 100g

Energi364 kcal

Protein10.33 g

Total fedt1 g

Kulhydrat76.31 g

Kostfibre2.7 g

Sukkerarter i alt0.3 g

* Næringsindholdet er omtrentligt, og beregningen kan påvirkes af ingredienstype samt dyrknings-, opbevarings- og tilberedningsmetode.

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