Lentil and Bulgur Patties

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Lentil and Bulgur Patties
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Health Score:
92 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
447
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie447 cal.(21 %)
Protein21 g(21 %)
Fat9 g(8 %)
Carbohydrates70 g(47 %)
Sugar added0 g(0 %)
Roughage17.3 g(58 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.3 μg(2 %)
Vitamin E4.6 mg(38 %)
Vitamin K80 μg(133 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.1 mg(68 %)
Vitamin B₆0.6 mg(43 %)
Folate136 μg(45 %)
Pantothenic acid1.8 mg(30 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C7 mg(7 %)
Potassium725 mg(18 %)
Calcium79 mg(8 %)
Magnesium171 mg(57 %)
Iron8.6 mg(57 %)
Iodine1 μg(1 %)
Zinc4.3 mg(54 %)
Saturated fatty acids1.3 g
Uric acid124 mg
Cholesterol79 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
250 grams yellow Lentils
1 sprig thyme
1 bay leaf
250 grams Bulgur
1 scallion
2 Tbsps sunflower oil
2 garlic cloves
½ tsp Cumin
½ tsp cilantro
Nutmeg
cayenne pepper
1 egg yolk
How healthy are the main ingredients?
Lentilthymegarlic cloveCuminNutmegcayenne pepper

Preparation steps

1.

Rinse the lentils under running water, place in a pot with 1/2 liter (approximately 2 cups) of water, add the sprigs of thyme and the bay leaf, cover and simmer for about 30-35 minutes. During the last 5 minutes of cooking, remove the cover from the pot and cook while stirring vigorously until the liquid has evaporated and the lentils start to disintegrate. Remove the thyme and bay leaf.

2.

Prepare the bulgur according to the package directions.

3.

Peel the garlic and finely dice. Rinse and trim the scallions and cut the green part into very fine rings. Fry the garlic and scallions until golden in a pan with 1 tablespoon oil and season with salt.

4.

Season the lentils with salt and mix with the scallion, bulgur and spices. Add the egg yolk and knead into the mixture. Form into 8 patties. Arrange the lukewarm patties on plates, dust with cayenne and serve with lemon wedges.

Note: This recipe contains uncooked egg yolk.