{"id":48297,"date":"2025-05-06T13:24:52","date_gmt":"2025-05-06T17:24:52","guid":{"rendered":"https:\/\/cms.nautilusplus.com\/?p=48297"},"modified":"2025-05-20T10:01:15","modified_gmt":"2025-05-20T14:01:15","slug":"bol-vegetarien-au-boulgour-asperges-et-sauce-citronnee","status":"publish","type":"post","link":"https:\/\/cms.nautilusplus.com\/fr\/bol-vegetarien-au-boulgour-asperges-et-sauce-citronnee\/","title":{"rendered":"Bol v\u00e9g\u00e9tarien au boulgour, asperges et sauce citronn\u00e9e"},"content":{"rendered":"\n<p>Envie d\u2019un repas nourrissant, simple et plein de saveurs\u202f? Ce bol v\u00e9g\u00e9tarien aux pois chiches croustillants et asperges r\u00f4ties est<strong> la combinaison parfaite entre le croquant, le cr\u00e9meux et la fra\u00eecheur<\/strong>. En plus d\u2019\u00eatre facile \u00e0 pr\u00e9parer, cette recette est riche en fibres et en prot\u00e9ines pour soutenir ton \u00e9nergie tout au long de la journ\u00e9e.<\/p>\n\n\n\n<p>Portions : 3<\/p>\n\n\n\n<p>Pr\u00e9paration : 15 minutes<\/p>\n\n\n\n<p>Cuisson : 30 minutes<\/p>\n\n\n\n<h2>Ingr\u00e9dients<\/h2>\n\n\n\n<ul>\n<li>1 tasse (250 ml) de boulgour cuit<\/li>\n\n\n\n<li>1 canne de pois chiches (540 ml), rinc\u00e9s, \u00e9goutt\u00e9s et s\u00e9ch\u00e9s<\/li>\n\n\n\n<li>2 gousses d\u2019ail, hach\u00e9es<\/li>\n\n\n\n<li>10 ml (2 c. \u00e0 th\u00e9) de coriandre moulue<\/li>\n\n\n\n<li>10 ml (2 c. \u00e0 th\u00e9) de cumin<\/li>\n\n\n\n<li>30 ml (2 c. \u00e0 soupe) d\u2019huile d\u2019olive<\/li>\n\n\n\n<li>1 botte d\u2019asperges, queues retir\u00e9es<\/li>\n\n\n\n<li>\u00be tasse (180 ml) de yogourt grec nature 2%<\/li>\n\n\n\n<li>Jus d\u2019un demi citron ou 1 c. \u00e0 soupe (15 ml) de jus de citron<\/li>\n\n\n\n<li>1 pinc\u00e9e de sel<\/li>\n\n\n\n<li>10 ml (2 c. \u00e0 th\u00e9) zeste de citron (optionnel)<\/li>\n\n\n\n<li>\u2154 tasse (83 g) de tomates cerises<\/li>\n\n\n\n<li>\u00bc tasse de persil, hach\u00e9 (optionnel)<\/li>\n<\/ul>\n\n\n\n<h2>Pr\u00e9paration<\/h2>\n\n\n\n<ol type=\"1\">\n<li>Pr\u00e9chauffez le four \u00e0 400\u00b0F.<\/li>\n\n\n\n<li>Faire cuire le boulgour selon les directives de l\u2019emballage.<\/li>\n\n\n\n<li>Sur une plaque, ajouter les pois chiches, l\u2019ail hach\u00e9, la coriandre moulue, le cumin et l&rsquo;huile d\u2019olive. M\u00e9langer le tout.<\/li>\n\n\n\n<li>Cuire au four pendant 30-35 minutes ou jusqu\u2019\u00e0 ce que les pois chiches soient croustillants.<\/li>\n\n\n\n<li>Lorsqu\u2019il reste environ 12 minutes, ajouter les asperges \u00e0 la plaque et remuer le tout, poursuivre la cuisson.<\/li>\n\n\n\n<li>Dans un petit bol, m\u00e9langer le yogourt grec, le jus de citron, le sel et le zeste (si utilis\u00e9).<\/li>\n\n\n\n<li>Pour servir: assembler dans un bol le boulgour cuit, le m\u00e9lange d\u2019asperges et pois chiches, les tomates cerises et la sauce au yogourt. Si d\u00e9sir\u00e9, parsemer de persil.<\/li>\n<\/ol>\n\n\n\n<p><strong>Pour d&rsquo;autres recettes de bol v\u00e9g\u00e9tarien :<\/strong><\/p>\n\n\n\n<ul>\n<li><a href=\"\/fr\/bol-aux-legumes-buddha-bowl\/\" target=\"_blank\" rel=\"noreferrer noopener\">Bol aux l\u00e9gumes \u00abbuddha bowl\u00bb<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.ultimefit.com\/nutrition\/recettes\/79\/bol-de-quinoa-mediterraneen\" target=\"_blank\" rel=\"noreferrer noopener\">Bol de quinoa m\u00e9diterran\u00e9en<\/a><\/li>\n<\/ul>\n\n\n\n<h3>Valeurs nutritives par portion : 460 calories | 14g lipides | 68g glucides | 14g fibres | 22g prot\u00e9ines<\/h3>\n\n\n\n<p class=\"has-small-font-size\"><em>Recette de Magalie Deslauriers-Labb\u00e9, Dt.P<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Envie d\u2019un repas nourrissant, simple et plein de saveurs\u202f? Ce bol v\u00e9g\u00e9tarien aux pois chiches croustillants et asperges r\u00f4ties est la combinaison parfaite entre le croquant, le cr\u00e9meux et la fra\u00eecheur. En plus d\u2019\u00eatre facile \u00e0 pr\u00e9parer, cette recette est riche en fibres et en prot\u00e9ines pour soutenir ton \u00e9nergie tout au long de la [&hellip;]<\/p>\n","protected":false},"author":97,"featured_media":48298,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5682],"tags":[6079,7481,7451,2964,2784,1894,1851,7482,1603,7483,7484,1601],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<meta name=\"description\" content=\"Ce bol v\u00e9g\u00e9tarien aux pois chiches croustillants et asperges r\u00f4ties est la combinaison parfaite entre le croquant, le cr\u00e9meux et la fra\u00eecheur.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.nautilusplus.com\/fr\/bol-vegetarien-au-boulgour-asperges-et-sauce-citronnee\/\" \/>\r\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Bol v\u00e9g\u00e9tarien au boulgour, asperges et sauce citronn\u00e9e\" \/>\r\n<meta property=\"og:description\" content=\"Envie d\u2019un repas nourrissant, simple et plein de saveurs\u202f? 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