Bulgur Balls with Spinach




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Ingredients:

6 servings
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






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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

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
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Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
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Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
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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.
Click for details

Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
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Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
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Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
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Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
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Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
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Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
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Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
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Mint: Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
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