Bulgur Fritters with Harissa Yogurt
Healthy, because
Even smarter
Nutritional values
The Bulgur scores with a lot of magnesium, which supports our muscles and nerves when relaxing, and iron for healthy blood formation. Buttermilk is rich in bone-strengthening calcium and muscle-strengthening protein. Harrisa brings spiciness to the dish and thus boosts the blood circulation.
The spice paste Harissa is also easy to prepare yourself. Click here for the matching recipe for Harissa. A rocket salad with porcini mushrooms tastes good with the vegetarian roast. You can prepare the bulgur roasts well and enjoy them the next day as a meal-prep dish during your lunch break, cold or warm.
(Percentage of daily recommendation)
| Calorie | 520 cal. | (25 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.2 μg | (6 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 4.3 μg | (7 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 4 mg | (4 %) | ||
| Potassium | 501 mg | (13 %) | ||
| Calcium | 276 mg | (28 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 9.1 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 195 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 150 grams Bulgur
- 2 scallions
- 150 grams Feta
- 120 grams Pastry flour
- 250 milliliters Buttermilk
- 3 eggs
- salt
- peppers
- ground Cumin
- 2 Tbsps raisins
- 2 Tbsps vegetable oil
- 200 grams Greek Yogurt (0.1% fat)
- 1 tsp lemon juice
- 1 tsp Harissa
Preparation steps
For the fritters: Place the bulgur in a bowl and cover with 300 ml (approximately 1 1/4 cups) boiling water. Let stand for about 30 minutes.
Rinse the scallions, trim and thinly slice. Crumble the feta. Whisk the flour, buttermilk and eggs until smooth and season with salt, pepper and cumin. Add the bulgur, scallions, feta and raisins.
Working in batches, heat a little oil in a large frying pan, add small piles of the fritter mixture, flatten slightly and cook until golden brown, around 2-3 minutes per side. Keep warm.
For the harissa yogurt: Whisk the yogurt, lemon juice and harissa until smooth. Serve with the fritters.
