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Warm DASH Roasted Herb Pumpkin Salad with Bulgur Wheat, Lean Curd Cheese, Fresh Arugula, and Sunflower Sprouts
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Warm DASH Roasted Herb Pumpkin Salad with Bulgur Wheat, Lean Curd Cheese, Fresh Arugula, and Sunflower Sprouts

Hypertension (DASH) Heart healthy Dinner/Supper Vegetarian Weight Management DASH Diet Hypertension Heart Health Weight Loss Healthy Diet
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
40 min
Number of portions
1
Cena (Lidl)
$1.24
Cost of one portion
$1.24
Number of ingredients needed for preparation
7
Total calories
409
Calories per 1 portion
409 kcal
Amount of protein per portion
17g
Amount of fat per portion
13g
Amount of carbohydrates per portion
57g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Bulgur

Bulgur

#DASH Diet #Hypertension #Heart Health #Healthy Diet #Weight Loss
2.5 Tablespoon (2.5 Tablespoon (37 g)) • 115 kcal • $0.07
Wheat
B: 4.6g
T: 0.7g
W: 22.6g
115 kcal
Pumpkin

Pumpkin

#Healthy Diet #Heart-healthy Foods #Nutrition
0.5 Piece (0.5 Piece (400 g)) • 155 kcal • $0.84
Pumpkin
B: 5.2g
T: 1.2g
W: 30.8g
155 kcal
Provencal Herbs

Provencal Herbs

#DASH Diet #Heart Health #Herbs #Vegan #Vegetarian
1 Pinch (1 Pinch (1 g)) • 4 kcal
Celery Mustard Mugwort-Celery-Spice Syndrome
B: 0.1g
T: 0.1g
W: 0.6g
4 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.12
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Low-fat quark

Low-fat quark

#Vegetarian #Gluten-free #High-protein #Low-carb #Healthy
1 Slice (1 Slice (30 g)) • 30 kcal • $0.14
Milk
B: 5.9g
T: 0.2g
W: 1.1g
30 kcal
Sunflower Sprouts

Sunflower Sprouts

#DASH Diet #Hypertension #Heart Health #Healthy Diet #Weight Loss
1 Tablespoon (1 Tablespoon (8 g)) • 4 kcal
B: 0.3g
T: 0.2g
W: 0.3g
4 kcal
Arugula

Arugula

#DASH Diet #Heart Health #Arugula #Vegan #Vegetarian
2 Handfull (2 Handfull (40 g)) • 13 kcal • $0.07
Rucola
B: 1g
T: 0.3g
W: 1.5g
13 kcal

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Supermarket Chain Price Comparator — Warm DASH Roasted Herb Pumpkin Salad with Bulgur Wheat, Lean Curd Cheese, Fresh Arugula, and Sunflower Sprouts

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,13 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,13 €
100 kcal 0,28 €
20 g protein 1,30 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
1,13 € 1,13 € 2,26 € 4,52 €
Lidl +1%
1,14 € 1,14 € 2,28 € 4,56 €
Tesco +10%
1,24 € 1,24 € 2,48 € 4,96 €
Carrefour +13%
1,28 € 1,28 € 2,56 € 5,12 €
SPAR +16%
1,31 € 1,31 € 2,62 € 5,24 €

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Recipe Summary & Culinary Insights

Warm DASH Roasted Herb Pumpkin Salad with Bulgur Wheat, Lean Curd Cheese, Fresh Arugula, and Sunflower Sprouts – a clinical DASH diet recipe supporting weight management and cardiovascular health. One serving provides 381 kcal, 16 g protein, 11.8 g fat, and 60.8 g carbohydrates (GI 47, GL 24.5). Prep time: 40 min.

Recipe preparation steps

1
Cook the bulgur wheat according to package directions; cube the pumpkin, toss with olive oil and Herbes de Provence, and roast at 200°C (400°F) for 20–25 minutes until tender.
2
Cut the lean curd cheese into small cubes, and rinse and pat dry the fresh arugula and sunflower sprouts.
3
In a serving bowl, gently toss together the cooked bulgur, warm roasted pumpkin, arugula, curd cheese cubes, and sunflower sprouts.

Prepared without added table salt, this dish is naturally rich in potassium, magnesium, calcium, dietary fiber, and vascular antioxidants that promote satiety, healthy weight management, and optimal blood pressure.

Contains allergens 16
Pumpkin Celery Mustard Mugwort-Celery-Spice Syndrome Olive Milk Rucola Wheat Wheat Pumpkin Celery Mustard Mugwort-Celery-Spice Syndrome Olive Milk Rucola

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

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

Calculate for portions:
Macronutrient Distribution 1 portion
409 kcal
Protein
17.3g
Fat
12.5g
Carbs
56.9g
Warm DASH Roasted Herb Pumpkin Salad with Bulgur Wheat, Lean Curd Cheese, Fresh Arugula, and Sunflower Sprouts
Bio-Analysis Recipe

Warm DASH Roasted Herb Pumpkin Salad with Bulgur Wheat, Lean Curd Cheese, Fresh Arugula, and Sunflower Sprouts

409 kcal B: 17.3g T: 12.5g W: 56.9g
Glycemic Load
IG 65 ŁG 37
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 68 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 23 µU/mL 39 µU/mL 42 µU/mL 34 µU/mL 23 µU/mL 14 µU/mL 9 µU/mL 6 µU/mL 86 mg/dL 109 mg/dL 126 mg/dL 131 mg/dL 123 mg/dL 110 mg/dL 99 mg/dL 90 mg/dL 86 mg/dL 131 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 26.7) may trigger a pronounced glucose peak (~131 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
26.7 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
131
mg/dL
P+F+Fiber buffer
0.94
🛡️ Glycemic buffering in this meal
Protein (17.3 g), fat (12.5 g), and dietary fiber (15.8 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 41.1 g
Simple sugars: 12.3 g Slowing fiber: 15.8 g
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