Bulgur Kashotto with White Beans, Bell Pepper, Zucchini, and Spinach - Recipe | Diets Premium
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Bulgur Kashotto with White Beans, Bell Pepper, Zucchini, and Spinach
Bulgur Kashotto with White Beans, Bell Pepper, Zucchini, and Spinach
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Bulgur Kashotto with White Beans, Bell Pepper, Zucchini, and Spinach

Bell Peppers Bell Pepper Zucchini Spinach Bulgur
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
~
Portion
2
Cena (Lidl)
$2.99
Koszt / porcja
$1.49
Number of ingredients needed for preparation
14
Calories
1195
Contains 598 calories per portion.
598 kcal
Protein/Portion
27g
Fat/Portion
17g
Carbs/Portion
84g
Fiber/Portion
~

Ingredients

Canned Tomatoes

Canned Tomatoes

1 Can (1 Can (420 g)) • 83 kcal • $0.65
Tomato Sulphites Latex-Fruit Syndrome
B: 3.8g
T: 0.8g
W: 15.1g
83 kcal
Canned White Beans

Canned White Beans

#Beans
1 Can (1 Can (420 g)) • 345 kcal • $0.34
Legumes Sulphites
B: 25.2g
T: 2.9g
W: 54.6g
345 kcal
Vegetable Broth

Vegetable Broth

#Vegetable Bouillon #Vegetable
250 Gram (250 Gram) • 33 kcal • $0.43
Celery Sulphites Mustard Yeast
B: 4.9g
T: 0.2g
W: 3g
33 kcal
Red Bell Pepper

Red Bell Pepper

#Red Bell Pepper
1 Piece (1 Piece (240 g)) • 74 kcal • $0.51
Paprika Vitamin C (Ascorbic acid)
B: 2.4g
T: 0.7g
W: 14.4g
74 kcal
Zucchini

Zucchini

#Zucchini
0.33 Piece (0.33 Piece (150 g)) • 28 kcal • $0.33
Zucchini
B: 1.8g
T: 0.2g
W: 4.8g
28 kcal
Bulgur

Bulgur

#Bulgur
100 Gram (100 Gram) • 310 kcal • $0.20
Wheat
B: 12.5g
T: 1.8g
W: 61g
310 kcal
Onion

Onion

#Onion
0.5 Piece (0.5 Piece (100 g)) • 43 kcal • $0.08
Onion
B: 1.1g
T: 0.1g
W: 9.3g
43 kcal
Fresh Spinach 2

Fresh Spinach 2

#Spinach #Fresh
2 Handfull (2 Handfull (60 g)) • 13 kcal • $0.10
Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine
B: 1.6g
T: 0.4g
W: 0.8g
13 kcal
Butter

Butter

#Butter
1 Tablespoon (1 Tablespoon (20 g)) • 149 kcal • $0.18
Milk Lactose
B: 0.1g
T: 16.5g
W: 0.1g
149 kcal
Garlic

Garlic

#Chickpea
2 Tooth (2 Tooth (10 g)) • 17 kcal • $0.03
Garlic
B: 0.6g
T: 0.1g
W: 3.3g
17 kcal
Olive Oil

Olive Oil

#Olive Oil
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.11
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Ground Sweet Paprika

Ground Sweet Paprika

#Paprika #Sweet
2 Teaspoon (2 Teaspoon (8 g)) • 2 kcal • $0.02
Paprika
B: 0.1g
T: 0g
W: 0.5g
2 kcal
Turmeric

Turmeric

#Turmeric
0.5 Teaspoon (0.5 Teaspoon (1 g)) • 4 kcal
Mugwort-Celery-Spice Syndrome Salicylates
B: 0.1g
T: 0.1g
W: 0.6g
4 kcal
Cumin

Cumin

#Caraway
0.5 Teaspoon (0.5 Teaspoon (1 g)) • 4 kcal • $0.01
Cumin
B: 0.2g
T: 0.1g
W: 0.5g
4 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
23%

This recipe covers 23% of your daily calorie requirement.

Recipe: 598 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Na głębokiej patelni (takiej z pokrywą) lub w szerokim garnku, na maśle i oliwie zeszklić pokrojoną w kosteczkę cebulę. Dodać rozgniecione ząbki czosnku i chwilę razem podsmażyć.Dodać pokrojoną w kostkę paprykę i mieszając co chwilę smażyć przez około 2 minuty.Wsypać suchą kaszę bulgur i podsmażać przez ok. 1 minutę mieszając. Dodać słodką paprykę w proszku, kurkumę oraz kumin.Wlać gorący bulion i zagotować, dodać fasolkę z puszki wraz z zalewą, pomidory z puszki, wymieszać i całość zagotować na dużym ogniu. Doprawić solą i pieprzem.Przykryć pokrywą, zmniejszyć ogień i gotować przez 15 minut, w międzyczasie po 10 minutach gotowania dodać cukinię pokrojoną w słupki lub kosteczkę, wymieszać, przykryć i dalej gotować przez ostatnie 5 minut.Dodać sos ostrygowy i ciągle mieszając zagotować. Następnie dodać szpinak, wymieszać i podgrzewać przez chwilę aż zwiędnie. Można podawać samodzielnie lub z poniższymi dodatkami. Uwaga! Liczba porcji powstałych z przepisu: 2. Pozostałe porcje możesz użyć w kolejnych dniach, dzięki czemu nie musisz gotować codziennie .
Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 porcja)

Macronutrient Distribution 1 porcja
1195 kcal
Protein
54.5g
Fat
33.9g
Carbs
168g
Bulgur Kashotto with White Beans, Bell Pepper, Zucchini, and Spinach
Bio-Analysis Recipe

Bulgur Kashotto with White Beans, Bell Pepper, Zucchini, and Spinach

1195 kcal B: 54.5g T: 33.9g W: 168g
Glycemic Load
IG 65 ŁG 109
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 92 nutrients organized by category and RDA coverage.
Contains allergens 21
Tomato Sulphites Latex-Fruit Syndrome Legumes Celery Mustard Yeast Paprika Vitamin C (Ascorbic acid) Zucchini Wheat Onion Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine Milk Lactose Garlic Olive Salicylates Cumin
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~209.2 mg/dL • Insulin: 167.8 µIU/mL
70 90 120 140 160 140 mg/dL ~209.2 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
109.2 / serving
Net carbohydrates: 149.5g
Glycemic Index IG
65 / 100
Peak glucose concentration
~209.2 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 18.5g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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