Meatballs with Bulgur
(0 votes)
(0 votes)
Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
703
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 703 cal. | (33 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 22.4 μg | (37 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.9 mg | (158 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 18 μg | (40 %) | ||
| Vitamin B₁₂ | 5.7 μg | (190 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 937 mg | (23 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 7.8 mg | (98 %) | ||
| Saturated fatty acids | 13.7 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 208 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams mixed Ground meat
- 1 shallot (finely chopped)
- 1 garlic clove (finely chopped)
- 1 day-old White roll
- breadcrumbs
- 2 eggs
- 2 Tbsps parsley (chopped)
- 1 Tbsp marjoram (chopped)
- 1 Tbsp sharp Mustard
- 1 Tbsp Ketchup
- vegetable oil (to fry)
- salt
- freshly ground peppers
- 200 grams Yogurt (0.1% fat)
- 2 Tbsps mixed Fresh herbs (such as thyme, chives, basil)
- 150 grams Bulgur
- 300 milliliters Vegetable broth
- 2 Tomatoes
Preparation steps
1.
Soak rolls in lukewarm water.
2.
Saute shallots and garlic in 1 tablespoon oil. Add chopped parsley and marjoram and let cool slightly. Then add eggs, expressed rolls, mustard, ketchup, parsley and marjoram. Knead in meat and add breadcrumbs as needed. Mixture should be moldable. Season heavily with salt and pepper.
3.
Form small meatballs and cook in hot oil while turning for 8-10 minutes.
4.
Mix yogurt with herbs. Season with salt.
5.
Simmer bulgur in vegetable broth for about 10 minutes.
6.
Meanwhile, blanch tomatoes, peel, remove seeds and dice. Stir into bulgur and season with salt.
7.
Serve meatballs over bulgur. Drizzle with yogurt sauce and serve.
