Stuffed Tomatoes with Bulgur and Fava Beans

خلود سويسCozinheiro

Ingredientes

• Coarse bulgur, washed and soaked in two cups of pine water for 15 minutes
  1 cup
• Caldo de galinha
  3 cups
• Small onion, chopped
  1 piece
• Azeite
  3 tablespoons
• Pasta de coentro
  1 tablespoon
• Fava beans, frozen
  2 cups
• Sal
  0.5 teaspoon
• Pimenta
  0.5 teaspoon
• Especiarias mistas
  0.5 teaspoon
• Canela em pó
  0.5 teaspoon
• Coentro em pó
  0.5 teaspoon
• Páprica
  0.5 teaspoon
• Tomatoes
  6 pieces
• Iogurte
  1 cup

Passos

1. 1

   Remove the pulp from the tomatoes and blend the contents in a blender, removing the seeds.

   Utensílios necessários:

   Liquidificador

   5 minutos
2. 2

   Cook the broth on low heat in a small pot and add the tomato puree.

   Utensílios necessários:

   🍳

   Small pot

   5 minutos
3. 3

   Heat the oil in a pot and sauté the onion for a few minutes until golden. Add the drained bulgur and stir in the pot until all the grains are coated with oil and slightly toasted. Add the spices and stir the mixture. Add the fava beans and stir the mixture for one minute.

   Utensílios necessários:

   Panela

   5 minutos
4. 4

   Add 2 cups of hot broth all at once and stir the mixture in the pot immediately, then cover the pot and let the grains cook and absorb the broth for 20 minutes. At this stage, add the coriander paste and stir slightly.

   20 minutos
5. 5

   Stuff the tomatoes with the bulgur mixture and close them with their tops. Place in an oven-safe serving dish and pour the remaining broth at the bottom of the dish. Cover the dish and bake the tomatoes in a preheated moderate oven for 30 minutes.

   Utensílios necessários:

   🍳

   Baking dish

   30 minutos
6. 6

   Serve hot with some cold yogurt to pour on top.

   5 minutos

Fatos nutricionais

Informações Nutricionais dos Ingredientes (por 100g)

Caldo de galinhapor 100g

Energia15 kcal

Proteínas1 g

Gordura Total0.5 g

Carboidratos2 g

Açúcares Totais0.5 g

الملح1 g

Azeitepor 100g

Energia884 kcal

Gordura Total100 g

Pasta de coentropor 100g

Energia100 kcal

Proteínas2 g

Gordura Total5 g

Carboidratos10 g

Fibra Alimentar3 g

Açúcares Totais1 g

Salpor 100g

Cinza100 g

Pimentapor 100g

Energia20 kcal

Proteínas1 g

Gordura Total0.2 g

Carboidratos4.7 g

Açúcares Totais2 g

Fibra Alimentar1.5 g

Vitamina C143.7 mg

Capsaicin250 mg

Especiarias mistaspor 100g

Energia350 kcal

Proteínas10 g

Gordura Total15 g

Carboidratos60 g

Fibra Alimentar20 g

Canela em pópor 100g

Energia247 kcal

Proteínas4 g

Gordura Total1.2 g

Carboidratos81 g

Fibra Alimentar53 g

Açúcares Totais2.2 g

Coentro em pópor 100g

Energia298 kcal

Proteínas12 g

Gordura Total15 g

Carboidratos55 g

Fibra Alimentar40 g

Pápricapor 100g

Energia282 kcal

Proteínas14.1 g

Gordura Total13.2 g

Carboidratos54.3 g

Fibra Alimentar34.9 g

Açúcares Totais5.3 g

Iogurtepor 100g

Energia61 kcal

Proteínas3.3 g

Gordura Total3.5 g

Carboidratos4 g

Açúcares Totais4 g

Gordura Saturada2.2 g

Colesterol10 mg

* As informações nutricionais são aproximadas e o seu cálculo pode ser afetado pelo tipo de ingrediente e pelos métodos de cultivo, armazenamento e confeção.

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