🍲 Enerji & Demir · Anne
An Iron-Friendly Beetroot and Walnut Bowl for Mothers — Nourishing yet Light
A colorful bowl made with boiled beetroot, coarsely chopped walnuts and whole-grain bulgur, freshened with arugula and lemon. For breastfeeding and postpartum mothers it can be an iron- and protein-rich, easy-to-prepare meal that is light yet satisfying.
⚠️ Contains allergens: nuts
Ingredients
- 1 medium Boiled beetroot (cut into small cubes)
- 1 cup Cooked bulgur (warm or at room temperature)
- 1 handful (~30 g) Walnuts (coarsely chopped)
- 1 handful Arugula (washed, coarsely chopped)
- 1 tablespoon Fresh parsley (finely chopped)
- 1 tablespoon Olive oil
- 1 tablespoon Lemon juice
- 2 tablespoons Strained yogurt (for topping, optional)
- 1 pinch (moderate) Salt
Directions
- 1
Cut the boiled beetroot into small cubes; use a piece of paper towel if you like, so the color does not transfer to your hands and counter.
- 2
Place the cooked bulgur in a wide bowl; warm or room-temperature bulgur blends in nicely.
- 3
Wash and thoroughly drain the arugula and parsley, then chop coarsely; coarsely chop the walnuts.
- 4
Gently combine the beetroot, bulgur, arugula, parsley and walnuts in the bowl.
- 5
Add the olive oil, lemon juice and a pinch of salt and toss; the lemon may help the absorption of plant-based iron.
- 6
If you like, drizzle a couple of spoonfuls of strained yogurt on top and serve fresh.
🌱 Why is it nourishing?
Beetroot is a colorful vegetable whose folate and plant-based iron content can support the balanced nutrition of mothers during recovery. Walnuts provide plant protein and healthy fats while adding satiety to the bowl. Whole-grain bulgur is a good base for fiber and lasting fullness. The vitamin C in lemon juice may support the absorption of plant-based iron, resulting in a light yet nourishing meal.
Maiyko's note
At Maiyko we care that mothers look after themselves too; colorful, fresh, in-season meals are a small but valuable part of that care. Use the walnuts and herbs as fresh as possible and keep the salt moderate. Health Note: This content is for informational purposes; during breastfeeding and the postpartum period, please make decisions about your own nutrition and health in consultation with your doctor.
Nutrition per serving
290
kcal
8 g
protein
30 g
carbs
15 g
fat
6 g
fiber
Foods in this recipe
⚕️ This recipe is for general informational purposes. The right time to introduce new foods and the risk of allergies vary from baby to baby — consult your pediatrician.
