Local Superfoods

Bulgur Kale Patties

with avocado yogurt dip
4.857145
Average: 4.9 (7 votes)
(7 votes)
Bulgur Kale Patties

Bulgur Kale Patties - Here's proof that veggie meatballs can also be really tasty.

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
461
calories
Calories

Healthy, because

Even smarter

Nutritional values

Bulgur contains plenty of proteins and dietary fiber, which ensure good satiety and promote digestion. In addition, the coarse semolina contains bone-strengthening calcium.

You can also prepare the cakes on a baking tray covered with baking paper in the oven - then you save fat and thus calories.

1 serving contains
(Percentage of daily recommendation)
Calorie461 kcal(22 %)
Protein28 g(29 %)
Fat13 g(11 %)
Carbohydrates55 g(37 %)
Sugar added0 g(0 %)
Roughage13.3 g(44 %)
Vitamin A1 mg(125 %)
Vitamin D2.2 μg(11 %)
Vitamin E3.8 mg(32 %)
Vitamin K842.3 μg(1,404 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.7 mg(64 %)
Niacin10.2 mg(85 %)
Vitamin B₆0.6 mg(43 %)
Folate288 μg(96 %)
Pantothenic acid1.7 mg(28 %)
Biotin17.1 μg(38 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C113 mg(119 %)
Potassium917 mg(23 %)
Calcium413 mg(41 %)
Magnesium119 mg(40 %)
Iron5.5 mg(37 %)
Iodine12 μg(6 %)
Zinc2.9 mg(36 %)
Saturated fatty acids2.4 g
Uric acid125 mg
Cholesterol100 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
5 ¼ ozs Bulgur
7 ozs kale
salt
5 ozs Peas (frozen)
2 ½ ozs Basil (1 handful)
2 eggs
9 ozs low fat cream cheese
peppers
7 ozs whole grain breadcrumbs
3 tsps Canola oil
Fleur de sel
4 ozs mature Avocados (0.5 ripe avocados)
3 Dill
10 ozs Soy yogurt
1 Tbsp Lime juice
cayenne pepper
How healthy are the main ingredients?
cream cheeseAvocadokaleBasilsaltegg

Preparation steps

1.

Cook bulgur in 10 ounces of boiling water over medium heat for about 10 minutes. Drain and cool.

2.

Meanwhile, clean kale, cut out inner leaf ribs. Wash kale, cut into small pieces and cook with peas in boiling salted water for about 5 minutes. Then drain, rinse with cold water and let drain again. Coarsely chop kale and peas in a blender.

3.

Meanwhile, wash basil, shake dry, pluck off leaves, set aside some for garnish, finely chop the rest.

4.

Thoroughly mix bulgur well with eggs, cottage cheese, kale and pea mix, basil, salt, pepper, and bread crumbs. Form 16-20 patties with moistened hands. Heat a little oil in a skillet and fry patties, one at a time, on both sides for 5 minutes each over medium heat. Sprinkle meatballs with a little fleur de sel.

5.

Meanwhile, peel avocado half, remove pit and chop flesh. Wash dill and shake dry. Finely puree avocado, dill, yogurt alternative and lime juice with a hand blender. Season dip with salt and cayenne pepper and serve with meatballs. Sprinkle basil leaves on top.