Bulgur Patties with Mushroom-Vegetable Sauce

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Bulgur Patties with Mushroom-Vegetable Sauce
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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
2 h. 35 min.
Preparation
Calories:
545
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie545 kcal(26 %)
Protein16.72 g(17 %)
Fat24.49 g(21 %)
Carbohydrates70.03 g(47 %)
Sugar added0 g(0 %)
Roughage8.65 g(29 %)
Vitamin A1,048.68 mg(131,085 %)
Vitamin D0.74 μg(4 %)
Vitamin E4.93 mg(41 %)
Vitamin B₁0.27 mg(27 %)
Vitamin B₂0.28 mg(25 %)
Niacin2.64 mg(22 %)
Vitamin B₆0.46 mg(33 %)
Folate139.75 μg(47 %)
Pantothenic acid0.9 mg(15 %)
Biotin2.29 μg(5 %)
Vitamin B₁₂0.32 μg(11 %)
Vitamin C133.82 mg(141 %)
Potassium780.01 mg(20 %)
Calcium165.91 mg(17 %)
Magnesium56.61 mg(19 %)
Iron5.34 mg(36 %)
Iodine17.95 μg(9 %)
Zinc0.93 mg(12 %)
Saturated fatty acids7.18 g
Cholesterol66.62 mg

Ingredients

for
4
Ingredients
200 grams Groats (Wheat)
400 milliliters Vegetable broth
10 dried Wood Ear Mushrooms
500 grams Brussels sprouts (cleaned and washed)
2 small stalks Leeks (trimmed, halved lengthwise, washed and cut into 1 cm wide pieces)
2 carrots (peeled and finely grated)
1 onion (finely chopped)
1 garlic
25 grams Pastry flour
1 egg
50 grams Yogurt (0.1% fat)
½ teaspoon ground Cumin
salt
freshly ground peppers
Nutmeg
4 tablespoons vegetable oil
2 tablespoons lemon juice
100 grams Whipped cream
1 bunch parsley (leaves finely chopped)
How healthy are the main ingredients?
Brussels sproutsLeekWhipped creamparsleycarrotonion

Preparation steps

1.

Place the dried mushrooms in a bowl, pour boiling water over and soak 2 hours.

2.

Meanwhile, in a saucepan, bring the broth to a boil, add the bulgur  and simmer for a few minutes. Remove from the heat, cover and let stand 1 hour.

3.

Lift the mushrooms from the soaking liquid, rinse and cut into strips. Strain the soaking liquid through a fine-meshed sieve.

4.

Peel the garlic and press through a garlic press into a bowl. Stir in the bulgur, carrots, onion, flour, egg, yogurt and cumin and season with salt, pepper and nutmeg. Mix well.

5.

With moistened hands, shape the mixture into small patties. Heat the oil in a skillet and working in batches saute the patties until golden brown and keep warm.

6.

Heat 2 tablespoons oil in a skillet and saute the Brussels sprouts, mushrooms and leeks until tender. Stir in the lemon juice, the soaking liquid and the cream and cook over high heat until the liquid has reduced by one-third. Spread the vegetables and sauce on warmed plates, arrange the patties on top and serve sprinkled with parsley.