Chickpea Tofu Meatballs on Bulgur Salad
Chickpea Tofu Meatballs on Bulgur Salad - Healthy vegetarian alternative to meatballs
Healthy, because
Even smarter
Nutritional values
It's the mix that does it: Chickpeas and tofu are very high in fiber and contain plenty of blood-building iron and cell-protecting vitamin E.
Love spicy food? Then mix a finely chopped red chili pepper into the bulgur salad.
(Percentage of daily recommendation)
| Calorie | 488 cal. | (23 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.4 g | (45 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 80.2 μg | (134 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 743 mg | (19 %) | ||
| Calcium | 236 mg | (24 %) | ||
| Magnesium | 193 mg | (64 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 14 ozs chickpeas (can; drained weight)
- 8 ozs fixed Tofu
- ¾ oz ginger
- 1 garlic clove
- 2 scallions
- 3 ozs Broccoli
- 3 ozs Corn (drained weight)
- 3 Tbsps sesame oil
- 4 Tbsps soy sauce
- 3 ½ ozs Whole Grain Spelt Flour
- 7 ¼ ozs Bulgur
- ½ oz parsley (1 handful)
- 14 ozs Cucumber (1 small cucumber)
- 2 Tbsps Rice vinegar
- 1 Tbsp Lime juice
- 2 Tbsps Sesame seeds
- 1 sheet Nori seaweed
- 1 Tbsp Coconut oil
Preparation steps
For the tofu meatballs, rinse and drain chickpeas. Finely grate the tofu. Peel and chop ginger and garlic. Clean and wash scallions, chop finely and set aside half of them for the dressing. Clean, wash and finely chop broccoli. Rinse and drain the corn kernels and also chop finely.
Finely puree chickpeas with 1 tablespoon sesame oil. Mix chickpea puree with tofu, ginger, garlic, spring onions, broccoli, corn, soy sauce and flour to a malleable mass. If necessary, add a little more flour or water. Form 20 balls from the mixture with wet hands and set aside.
For the salad, pour twice the amount of boiling water over bulgur and allow to swell for 10-15 minutes. Meanwhile, wash parsley, shake dry, pluck leaves and chop finely. Clean, wash and dice the cucumber. For the dressing, mix the spring onion set aside with rice vinegar, lime juice and 1 tablespoon sesame seeds and remaining sesame oil.
Mix bulgur with cucumber, remaining sesame seeds and parsley, divide among plates and drizzle with dressing. Cut nori leaf into fine strips.
Heat coconut oil in a frying pan. Fry the tofu balls on all sides for 6-8 minutes over medium heat until golden brown. Arrange tofu balls on bulgur salad and serve sprinkled with nori strips.
