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Bulgur, Veg Chickpea and Bean Greek Super Food Stew

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)32019.9071
Energy (kCal)590763.0209
Carbohydrates (g)99392.566
Total fats (g)9351.9348
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat oven to gas mark 4,. | 2. In a heavy based pan, heat half the oil and sauté the onion and leeks with garlic for 5 minutes. Add the spinach until it wilts (if using frozen then add frozen ones and let them melt a bit). | 3. Add the tinned stuff the seasoning the bulgur wheat, wine vinegar and stock; mix well. | 4. Use remaining olive oil to lightly grease a casserole dish. Pour mixture into this dish. If using lemongrass, bruise lightly and put in mixture and cover with foil,. | 5. Bake for 40 minutes. Take out and stir. If not using lemongrass, mix the juice of the lemon into the pilaf at this stage. Serve with vegan Parmesan sprinkled over the top and black pepper. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    leek 1 sliced 54.29 12.5935 1.335 0.267
    onion 2 sliced 128.0 29.888 3.52 0.32
    mushroom 100 sliced - - - -
    spinach 100 3300.0 585.0 330.0 45.0
    garlic clove 4 minced 17.88 3.9672 0.7632 0.06
    chickpea 500 566716.6417 94377.8111 30689.6552 9055.4723
    broad bean 300 - - - -
    tomato 500 chopped 20104.9475 4344.9025 982.9085 223.3883
    bulgur wheat 175 - - - -
    mint 1/2 teaspoon 0.418 0.0799 0.0313 0.0069
    basil 1/2 teaspoon 0.1016 0.0117 0.0139 0.0028
    dill 1/2 teaspoon 3.2025 0.5793 0.1678 0.1527
    italian herb seasoning 1 teaspoon - - - -
    balsamic vinegar 1 tablespoon 14.08 2.7248 0.0784 0.0
    red wine 100 - - - -
    tomato paste 1 tablespoon 13.12 3.0256 0.6912 0.0752
    stock 400 ml 289.7188 31.5708 10.694 13.6764
    black pepper - - - -
    lemongrass 1 - - - -
    lemon 1 1.2808 0.4116 0.0486 0.0132
    olive oil 1 tablespoon 119.34 0.0 0.0 13.5

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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