Classic Vegetarian Dish

Bulgur Fritters with Harissa Yogurt

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Bulgur Fritters with Harissa Yogurt
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Health Score:
74 / 100
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
520
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie520 cal.(25 %)
Protein22 g(22 %)
Fat21 g(18 %)
Carbohydrates60 g(40 %)
Sugar added0 g(0 %)
Roughage5.4 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.2 μg(6 %)
Vitamin E4.6 mg(38 %)
Vitamin K4.3 μg(7 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin6.8 mg(57 %)
Vitamin B₆0.3 mg(21 %)
Folate63 μg(21 %)
Pantothenic acid1.5 mg(25 %)
Biotin16.3 μg(36 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C4 mg(4 %)
Potassium501 mg(13 %)
Calcium276 mg(28 %)
Magnesium89 mg(30 %)
Iron3.2 mg(21 %)
Iodine41 μg(21 %)
Zinc3 mg(38 %)
Saturated fatty acids9.1 g
Uric acid55 mg
Cholesterol195 mg
Complete sugar12 g

Ingredients

for
4
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
How healthy are the main ingredients?
FetaraisinseggsaltCumin

Preparation steps

1.

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.

2.

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. 

3.

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.

4.

For the harissa yogurt: Whisk the yogurt, lemon juice and harissa until smooth. Serve with the fritters.