Vegetable Balls With Bulgur
Vegetable Balls With Bulgur
MAIN MEAL
Yoghurt Soup - Bulgur Balls with Vegetables - Ground Beef Börek
ALL RECIPES
INGREDIENTS
6 Servings
| Potato | 350 g (2 potatoes) |
| Zucchini | 150 g (1 zucchini) |
| Carrot | 100 g (1 carrot) |
| Fine Bulgur | 145 g (1 cup) |
| Onion | 200 g (2 onions) |
| Garlic | 6 g (2 cloves) |
| Dill | 10 g (3-4 sprigs) |
| Lemon juice | 20 g (2 Tbsp.) |
| Olive oil | 40 g (4 Tbsp.) |
| Tomato paste | 70 g (2 Tbsp.) |
| Salt | |
| Cumin | |
| Black pepper | |
| Red pepper flakes |
RECIPE
Peel and grate the potato, zucchini, and carrot. Place them in water, add some salt and cook over a low heat until vegetables are soft. Once the vegetables soak up the water, remove them from the stove. Blend in the washed bulgur. Cover the pot and cook for about one hour, until the bulgur expands. Chop the onion and garlic. Cook them in olive oil with tomato paste. Add the onion mixture on top of the vegetable bulgur along with spices, dill and lemon juice. Knead and shape to your liking.
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Woman (age 25 - 50) | Men (age 25 - 50) | ||||
| Energy | 203.6 kcal | 11 | 11 | ||
| Carbohydrate | 29.5 g | 11 | 11 | ||
| Protein | 4.7 g | 8 | 8 | ||
| Fat | 7.2 g | 11 | 11 | ||
| Fiber | 5.2 g | 17 | 17 | ||
| Vitamin A | 431.9 mcg | 54 | 43 | ||
| Vitamin E (equivalent) | 1.9 mg | 15 | 13 | ||
| Vitamin B2 | 0.1 mg | 9 | 7 | ||
| Total Folic Acid | 46.3 mcg | 12 | 12 | ||
| Vitamin C | 21.9 mg | 22 | 22 | ||
| Sodium | 38.9 mg | 2 | 2 | ||
| Calcium | 39.7 mg | 4 | 4 | ||
| Iron | 2.2 mg | 15 | 22 | ||
| Zinc | 1.2 mg | 16 | 12 | ||
Vegetable Balls With Bulgur:
References:
1-Türkiye’ye Özgü Besin ve Beslenme Rehberi_ (2015), Ankara: Hacettepe Üniversitesi, Sağlık Bilimleri Fakültesi, Beslenme ve Diyetetik Bölümü.
2-Türkiye Beslenme Rehberi (2015), Ankara, TC Sağlık Bakanlığı, Yayın No:1031. http://beslenme.gov.tr/content/files/arastirmalar/tbsa/1_haziran_t_ber_rehber_y_ksek_kalite.pdf
3- Gıda, Tarım ve Hayvancılık Bakanlığı, TÜRK GIDA KODEKSİ ETİKETLEME YÖNETMELİĞİ, 29Aralık 2011.
http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
4-Beslenme Bilgi Sistemleri (BEBIS 7.2).
5- EFSA Scientific Opinion. 2009;7(9):1215, 2010;8(10):1740; 2009;7(9):1228. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
FOOD COMPOSITION OF MENU OF THE DAY
| Energy and Nutrition Facts | In 1 serving |
|---|---|
| Energy | 645,5 kcal |
| Carbohydrate | 57,8 g |
| Protein | 19,1 g |
| Fat | 37,2 g |
| Fiber | 6,7 g |
| Vitamin A | 521,9 mcg |
| Vitamin E | 14,9 mg |
| Total Folic Acid | 72,3 mcg |
| Vitamin B12 | 1,2 mcg |
| Vitamin C | 27,1 mg |
| Sodium | 3535,9 mg |
| Potassium | 884,9 mg |
| Calcium | 259,7 mg |
| Vitamin B2 | 0,4 mg |
| Iron | 3,8 mg |
| Zinc | 3,2 mg |
| Magnesium | 98,6 mg |
| Cholesterol | 62 mg |
| Omega-3 | 0,4 g |
| Vitamin K | 191,3 mcg |
| Vitamin B6 | 0,5 mg |
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