Diets Premium
Warm DASH Roasted Herb Pumpkin Salad with Bulgur Wheat, Lean Curd Cheese, Fresh Arugula, and Sunflower Sprouts
1 photo
32

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
~

Loading......

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

Loading......

Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

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 €

Smart Voice

•

Listen to the article content live

0:00 / 0:00

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

Loading......

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.

Loading......

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
Culinary Matches

Related Recipes

Discover dishes with similar ingredients and flavor profiles.

See all
Refreshing DASH Fruit Salad with Crisp Apple, Blueberries, Natural Yogurt, and Toasted Sesame & Sunflower Seeds
Dash Diet
Refreshing DASH Fruit Salad with Crisp Apple, Blueberries, Natural Yogurt, and Toasted Sesame & Sunflower Seeds
164 kcal ⏱ 10 min 1/5 ★
B: 19g • T: 69g • W: 77g
Rye Bread DASH Sandwiches with Roasted Beetroot and Curd Cheese Spread, Baked Turkey Breast, and Arugula-Mâche Salad
Dash Diet
Rye Bread DASH Sandwiches with Roasted Beetroot and Curd Cheese Spread, Baked Turkey Breast, and Arugula-Mâche Salad
413 kcal ⏱ 25 min 2/5 ★
B: 108g • T: 69g • W: 236g
Tomato-Infused DASH Buckwheat Groats with Broccoli Florets, White Beans, Leek, Walnuts, and Chives
Dash Diet
Tomato-Infused DASH Buckwheat Groats with Broccoli Florets, White Beans, Leek, Walnuts, and Chives
390 kcal ⏱ 35 min 1/5 ★
B: 63g • T: 103g • W: 224g
Creamy DASH Millet Flake Porridge in Almond Milk with Crunchy Nuts and Dried Apricots
Dash Diet
Creamy DASH Millet Flake Porridge in Almond Milk with Crunchy Nuts and Dried Apricots
247 kcal ⏱ 15 min 1/5 ★
B: 22g • T: 119g • W: 107g
Protein power bowl with crunchy chickpeas, fresh fruit and creamy yogurt
Dash Diet
Protein power bowl with crunchy chickpeas, fresh fruit and creamy yogurt
240 kcal ⏱ 20 min 1/5 ★
B: 45g • T: 46g • W: 149g
Smoky mackerel and farm egg spread with hearty artisan sourdough
Dash Diet
Smoky mackerel and farm egg spread with hearty artisan sourdough
310 kcal ⏱ 15 min 1/5 ★
B: 80g • T: 137g • W: 93g
Rosemary-Roasted DASH Chicken Breast with Baked Sweet Potato Wedges and Baby Spinach Salad
Dash Diet
Rosemary-Roasted DASH Chicken Breast with Baked Sweet Potato Wedges and Baby Spinach Salad
465 kcal ⏱ 30 min 1/5 ★
B: 140g • T: 112g • W: 213g
Crispy rye toast with creamy white bean and avocado spread
Dash Diet
Crispy rye toast with creamy white bean and avocado spread
208 kcal ⏱ 15 min 1/5 ★
B: 27g • T: 62g • W: 119g
Graham Bread DASH Sandwiches with Semi-Skimmed Curd Cheese and Fresh Cucumber
Dash Diet
Graham Bread DASH Sandwiches with Semi-Skimmed Curd Cheese and Fresh Cucumber
326 kcal ⏱ 8 min 1/5 ★
B: 87g • T: 90g • W: 148g
Light Homemade DASH Tomato and Fresh Basil Soup with Brown Rice
Dash Diet
Light Homemade DASH Tomato and Fresh Basil Soup with Brown Rice
245 kcal ⏱ 25 min 1/5 ★
B: 24g • T: 58g • W: 163g
Velvety DASH Roasted Bell Pepper, Tomato, Sweet Potato and Carrot Cream Soup with Pumpkin Seeds
Dash Diet
Velvety DASH Roasted Bell Pepper, Tomato, Sweet Potato and Carrot Cream Soup with Pumpkin Seeds
348 kcal ⏱ 35 min 1/5 ★
B: 37g • T: 131g • W: 179g
Aromatic DASH Red Lentil, Zucchini and Mushroom Stew with Crunchy Cashews
Dash Diet
Aromatic DASH Red Lentil, Zucchini and Mushroom Stew with Crunchy Cashews
470 kcal ⏱ 25 min 1/5 ★
B: 94g • T: 166g • W: 210g
Tender chicken breast braised in sweet carrots and rich tomato sugo
Dash Diet
Tender chicken breast braised in sweet carrots and rich tomato sugo
515 kcal ⏱ 50 min 3/5 ★
B: 134g • T: 106g • W: 275g
Fresh arugula salad with cherry tomatoes, toasted walnuts and crisp toast
Dash Diet
Fresh arugula salad with cherry tomatoes, toasted walnuts and crisp toast
254 kcal ⏱ 15 min 1/5 ★
B: 28g • T: 129g • W: 97g
Creamy coconut yogurt bowl with sun-ripened mango and popped amaranth
Dash Diet
Creamy coconut yogurt bowl with sun-ripened mango and popped amaranth
320 kcal ⏱ 5 min 1/5 ★
B: 26g • T: 155g • W: 139g
Nourishing DASH Barley Flake Porridge in Low-Fat Milk with Banana and Cranberries
Dash Diet
Nourishing DASH Barley Flake Porridge in Low-Fat Milk with Banana and Cranberries
440 kcal ⏱ 12 min 1/5 ★
B: 51g • T: 47g • W: 342g
Herb-Baked DASH Atlantic Salmon Fillet with Brown Rice and Steamed Broccoli
Dash Diet
Herb-Baked DASH Atlantic Salmon Fillet with Brown Rice and Steamed Broccoli
595 kcal ⏱ 30 min 1/5 ★
B: 145g • T: 219g • W: 231g
Oven-baked stuffed zucchini boats in rich herb-infused tomato sauce
Dash Diet
Oven-baked stuffed zucchini boats in rich herb-infused tomato sauce
594 kcal ⏱ 40 min 3/5 ★
B: 137g • T: 202g • W: 255g
Provençal DASH Vegetable Ratatouille with Eggplant, Zucchini, Bell Pepper and Fluffy Millet
Dash Diet
Provençal DASH Vegetable Ratatouille with Eggplant, Zucchini, Bell Pepper and Fluffy Millet
422 kcal ⏱ 30 min 1/5 ★
B: 48g • T: 97g • W: 277g
Refreshing DASH Probiotic Kefir Smoothie with Fresh Cucumber and Parsley
Dash Diet
Refreshing DASH Probiotic Kefir Smoothie with Fresh Cucumber and Parsley
144 kcal ⏱ 5 min 1/5 ★
B: 40g • T: 36g • W: 67g
Golden baked zucchini fritters with herb garlic dip
Dash Diet
Golden baked zucchini fritters with herb garlic dip
355 kcal ⏱ 30 min 2/5 ★
B: 67g • T: 187g • W: 101g
Oven-Baked DASH Salmon with Broccoli, Cauliflower, Red Bell Pepper and Pearl Barley
Dash Diet
Oven-Baked DASH Salmon with Broccoli, Cauliflower, Red Bell Pepper and Pearl Barley
586 kcal ⏱ 30 min 1/5 ★
B: 138g • T: 193g • W: 255g
Velvety DASH Millet Porridge Cooked in 1.5% Milk with Fresh Raspberries
Dash Diet
Velvety DASH Millet Porridge Cooked in 1.5% Milk with Fresh Raspberries
327 kcal ⏱ 20 min 1/5 ★
B: 53g • T: 43g • W: 231g
Creamy buckwheat bowl with fresh kiwi and toasted sunflower seeds
Dash Diet
Creamy buckwheat bowl with fresh kiwi and toasted sunflower seeds
478 kcal ⏱ 25 min 2/5 ★
B: 68g • T: 107g • W: 303g
Crispy Whole-Grain DASH Avocado Toast with Cherry Tomatoes and Fresh Arugula
Dash Diet
Crispy Whole-Grain DASH Avocado Toast with Cherry Tomatoes and Fresh Arugula
361 kcal ⏱ 10 min 1/5 ★
B: 36g • T: 158g • W: 168g
Crisp DASH Raw Vegetable Crudités (Bell Pepper, Celery, Carrot, Kohlrabi, Cucumber, Radish) with Homemade Hummus
Dash Diet
Crisp DASH Raw Vegetable Crudités (Bell Pepper, Celery, Carrot, Kohlrabi, Cucumber, Radish) with Homemade Hummus
348 kcal ⏱ 15 min 1/5 ★
B: 51g • T: 128g • W: 169g
DASH Crisp Vegetable Salad with Grilled Chicken Breast and Lemon-Herb Olive Oil Dressing
Dash Diet
DASH Crisp Vegetable Salad with Grilled Chicken Breast and Lemon-Herb Olive Oil Dressing
345 kcal ⏱ 18 min 1/5 ★
B: 126g • T: 114g • W: 106g
Turkey Ham Sandwiches with Lettuce and Tomatoes (Lighter Version)
Lighter Version
Turkey Ham Sandwiches with Lettuce and Tomatoes (Lighter Version)
245 kcal
B: 35g • T: 37g • W: 173g
Sausages with Tomato and Bread
Sausages
Sausages with Tomato and Bread
535 kcal 1/5 ★
B: 44g • T: 302g • W: 189g
Chicken in Soy Sauce with Honey, Ginger, and Sesame
Soy Sauce
Chicken in Soy Sauce with Honey, Ginger, and Sesame
419 kcal 2 porcje
B: 206g • T: 88g • W: 126g
For Trainees

Latest Diets

Discover other diet plans with similar goals and nutrients.

See all
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
Weight Loss / Fat Burn
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
1800 kcal / dzień
Cel: Loose Weight • Low-Carb Diet
3-day cleansing diet for 1700 kcal
Detox
3-day cleansing diet for 1700 kcal
1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
Weight Loss / Fat Burn
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
Weight Loss / Fat Burn
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
Weight Loss / Fat Burn
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
Weight Loss / Fat Burn
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
Weight Loss / Fat Burn
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
2000 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
Weight Loss / Fat Burn
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
Weight Loss / Fat Burn
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
1300 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
Weight Loss / Fat Burn
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
1500 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
Weight Loss / Fat Burn
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
1500 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
Weight Loss / Fat Burn
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
1600 kcal / dzień
Weight Loss / Fat Burn • Low-Carb Diet
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
Weight Loss / Fat Burn
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
Weight Loss / Fat Burn
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
Weight Loss / Fat Burn
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
All Applications Ecosystem

Tailored Clinical Tools, Generators & Calculators

Explore dedicated Diets Premium ecosystem applications matched to this topic or cycle through more clinical tools.

All applications

Top categories

Quick Meals (296) High-Protein & Macro Diets (105) Vegan & Plant-Based (98) Mediterranean Diet (64) Weight Loss (57) Gluten-Free (56) Low-Carb & Slow-Carb (44) Insulin Resistance (39) Anti-Inflammatory Diet (35) Healthy Swaps (33) Meal Prep (32) DASH Diet (28) Hypertension (28) Cholesterol Control (28) Ketogenic Diet (22) Senior Heart & Blood Pressure (18) Energy & Stamina (10) Muscle Gain (9) Sugar Detox & Craving Control (5) Low FODMAP (1) Allergies & Intolerances (1)

Diet type

Vegetarian (479) Gluten-free (365) High-protein (355) Heart-Healthy Diet (200) Standard Diet (188) High Fiber (187) Pork-Free Diet (179) Vegan (173) Dairy-free (168) Anti-inflammatory (147) Pollotarian Diet (133) Weight Loss (128) Mediterranean (126) Low-carb (114) Muscle Gain (82) Gut Microbiome (77) Stomach-Friendly & Bland Diet (57) Brain & Cognitive Support Diet (56) Pescatarian Diet (56) Ketogenic (52) Omega-3 Rich Diet (52) Children's Diet (46) Body Recomposition Diet (41) Athlete & Performance Diet (40) Flexitarian Diet (40) Lactose-Free (36) DASH Hypertension Diet (29) Low-Glycemic (Low-GI) Diet (29) Men's Diet (29) Sugar-free (23)

Top tags

Chicken (64) Salad (59) Oatmeal (47) Low-carb (42) Lighter Version (41) Banana (39) Cocktail (38) Spinach (35) Gluten-free (34) Vegetables (34) Vegetable (33) Pasta (31) Avocado (30) Yogurt (30) DASH Diet (28) Heart Health (28) Hypertension (28) Sandwiches (28) Lactose-Free (27) Rice (27) Tomato (27) Pancakes (26) Soup (24) Buckwheat (23) Noodles (23) Apple (22) Zucchini (22) Canapes (21) Cottage Cheese (21) Yoghurt (21)

Share