Bulgur Balls with Spinach
Bulgur Balls with Spinach
MAIN MEAL
Bulgur Balls with Spinach - Börek with Cheesse - Ayran with Basil
ALL RECIPES
INGREDIENTS
6 serving
| Spinach | 1 kg |
| Fine bulgur | 1.5 cups |
| Semolina | 1/2 cup |
| Flour (whole wheat) | 1 tbsp |
| Egg | 1 medium size |
| Olive oil | 3 tbsps |
| Tomato paste | 1 tbsps |
| Pepper paste | 1 tbsps |
| Garlic | 2 cloves |
| Salt | |
| Cumin | |
| Black pepper | |
| Hot water | 1.5 cups |
RECIPE
Soak the bulgur in hot water. When bulgur runs dry, add finely chopped onion, semolina, egg, flour, and spices and knead. You can add water to the mixture according to its stiffness. Make small balls of mixture and press lightly with your finger in the middle and boil for 7-8 minutes. Chop and boil the spinach. For the sauce; crush the garlic, add tomato and pepper paste, and olive oil. Add the boiled spinach to the sauce and mix. Add the spinach sauce to the meatballs. Stir and serve.ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 19 and over) | Men (age 19 and over) | ||||
| Energy | 253 kcal | 13 | 13 | ||
| Carbonhydrate | 37.6 g | 14 | 14 | ||
| Protein | 9 g | 16 | 16 | ||
| Fat | 6.9 g | 10 | 10 | ||
| Fiber | 8.6 g | 29 | 29 | ||
| Vitamin A | 955.3 mcg | 100 | 95 | ||
| Vitamin E (eq.) | 2.9 mg | 24 | 21 | ||
| Vitamin B2 | 0.4 mcg | 30 | 25 | ||
| Total Folic Acid | 114.5 mcg | 29 | 29 | ||
| Calcium | 169.5 mg | 17 | 17 | ||
| Iron | 7.5 mg | 50 | 75 | ||
| Zinc | 2.4 mg | 35 | 24 | ||
| Vitamin C | 61.9 mg | 62 | 62 | ||
| Potasium | 929.9 mg | 27 | 27 | ||
| Phosphor | 255.4 mg | 36 | 36 | ||
| Magnesium | 144 mg | 48 | 41 | ||
| Vitamin B6 | 0.5 mg | 41 | 33 | ||
| Vitamin B12 | 0.2 mcg | 6 | 6 | ||
Spinach
Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
References:
- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
BULGUR BALLS WITH SPINACH ENERGY AND NUTRITION FACTS
| Nutritional Information | In 1 serving |
| Energy | 459.8 kcal |
| Carbonhydrate | 56.5 g |
| Protein | 17.8 g |
| Fat | 17.3 g |
| Fiber | 9.8 g |
| Vitamin A | 1053.5 mcg |
| Vitamin E (eq.) | 4.9 mg |
| Vitamin B2 | 0.7 mg |
| Total Folic Acid | 134.6 mcg |
| Calcium | 402.4 mg |
| Iron | 8 mg |
| Zinc | 3.6 mg |
| Vitamin C | 66.1 mg |
| Potasium | 1199.9 mg |
| Phosphor | 455.5 mg |
| Magnesium | 172. 2 mg |
| Omega-3 | 0.4 g |
| Vitamin B12 | 1.2 mcg |
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