Bulgur Kale Patties with Avocado Yogurt Dip
Bulgur Kale Patties with avocado yogurt dip - Here's proof that veggie meatballs can also be really tasty.
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.
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.3 g | (44 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 842.3 μg | (1,404 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 10.2 mg | (85 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 288 μg | (96 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 17.1 μg | (38 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 113 mg | (119 %) | ||
| Potassium | 917 mg | (23 %) | ||
| Calcium | 413 mg | (41 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 100 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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
Preparation steps
Cook bulgur in 10 ounces of boiling water over medium heat for about 10 minutes. Drain and cool.
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.
Meanwhile, wash basil, shake dry, pluck off leaves, set aside some for garnish, finely chop the rest.
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.
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.
