Meatballs with Bulgur

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Meatballs with Bulgur
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Health Score:
72 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
703
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie703 cal.(33 %)
Protein41 g(42 %)
Fat40 g(34 %)
Carbohydrates44 g(29 %)
Sugar added1 g(4 %)
Roughage5.6 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.8 μg(4 %)
Vitamin E8.2 mg(68 %)
Vitamin K22.4 μg(37 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.6 mg(55 %)
Niacin18.9 mg(158 %)
Vitamin B₆0.7 mg(50 %)
Folate67 μg(22 %)
Pantothenic acid1.8 mg(30 %)
Biotin18 μg(40 %)
Vitamin B₁₂5.7 μg(190 %)
Vitamin C14 mg(15 %)
Potassium937 mg(23 %)
Calcium136 mg(14 %)
Magnesium114 mg(38 %)
Iron5.8 mg(39 %)
Iodine13 μg(7 %)
Zinc7.8 mg(98 %)
Saturated fatty acids13.7 g
Uric acid223 mg
Cholesterol208 mg
Complete sugar6 g

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
How healthy are the main ingredients?
MustardKetchupparsleymarjoramshallotgarlic clove

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.