Olive & burghul meatloaves with green beans
Enjoy a nutritious and flavorful meal with these Olive & Burghul Meatloaves, perfectly paired with fresh green beans. Made with wholesome bulgur, juicy ground beef, vibrant carrots, tangy olives, and fresh parsley, this dish is seasoned with black pepper and enriched with tomato puree. Ideal for a cozy dinner or meal prepping, this delicious recipe combines hearty ingredients to deliver a satisfying and healthy dining experience.
- 06 May 2024
- Cook time 15 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
Olive & bulghur meatloaves with green beans is a nutritious and flavorful dish that combines lean ground beef with healthy bulghur and aromatic spices. The addition of fresh parsley and olives gives it a Mediterranean twist, making it a delightful meal for any night of the week.
Ingredients:
Instructions:
- Preheat your oven to 375°F (190°C).
- Place the 1/3 cup of bulgur in a bowl and cover with boiling water.
- Let it soak for about 10-15 minutes or until the bulgur is tender. Drain any excess water and set aside.
- In a large mixing bowl, combine the ground beef, cooked bulgur, grated carrot, eggs, chopped olives, and finely chopped fresh parsley.
- Add 1/2 teaspoon of black pepper and 2 tablespoons of tomato puree to the mixture. Mix well until all ingredients are evenly distributed.
- Divide the mixture into 4-6 equal portions, shaping each into a small loaf. Place them on a baking sheet lined with parchment paper or lightly greased.
- Place the baking sheet in the preheated oven and bake for 25-30 minutes, or until the meatloaves are cooked through and browned on the outside.
- While the meatloaves are baking, bring a pot of water to a boil, and add a pinch of salt.
- Add the trimmed and halved green beans to the boiling water and cook for about 4-5 minutes until tender but still crisp.
- Drain the beans and set aside.
- Once the meatloaves are done, remove them from the oven.
- Serve the olive & bulgur meatloaves hot, accompanied by the steamed green beans on the side.
Tips:
- Soak the bulghur in hot water for about 10-15 minutes beforehand to soften it and make it easier to mix with other ingredients.
- Grate the carrot finely to ensure it integrates well into the meatloaf mixture, adding moisture and subtle sweetness.
- Mix all the ingredients thoroughly but gently to avoid overworking the meat, which can result in a tough texture.
- To ensure evenly cooked meatloaves, shape them into even portions and avoid making them too thick.
- Blanch the green beans in boiling water for 2-3 minutes and then plunge them into ice water to keep them crunchy and bright green before sautéing them with a bit of olive oil and garlic for added flavor.
By following these steps and tips, you can create succulent olive & bulghur meatloaves paired with perfectly cooked green beans. This dish is not only delicious but also offers balanced nutrition, with a good mix of protein, fiber, and vitamins. Share this wholesome meal with your loved ones and enjoy the delightful taste of homemade goodness.
| Nutrition Facts | |
|---|---|
| Serving Size | 260 grams |
| Energy | |
| Calories 440kcal | 18% |
| Protein | |
| Protein 27g | 19% |
| Carbohydrates | |
| Carbohydrates 16g | 5% |
| Fiber 3.97g | 10% |
| Sugar 3.08g | 3% |
| Fat | |
| Fat 30g | 34% |
| Saturated 11g | 36% |
| Cholesterol 190mg | - |
| Vitamins | |
| Vitamin A 210ug | 24% |
| Choline 170mg | 31% |
| Vitamin B1 0.17mg | 14% |
| Vitamin B2 0.39mg | 30% |
| Vitamin B3 7mg | 42% |
| Vitamin B6 0.59mg | 34% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 2.99ug | 124% |
| Vitamin C 14mg | 15% |
| Vitamin E 1.12mg | 7% |
| Vitamin K 90ug | 76% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.21mg | 0% |
| Iron, Fe 4.70mg | 43% |
| Magnesium, Mg 63mg | 16% |
| Phosphorus, P 320mg | 25% |
| Potassium, K 660mg | 19% |
| Selenium, Se 27ug | 50% |
| Sodium, Na 190mg | 13% |
| Zinc, Zn 6mg | 56% |
| Water | |
| Water 180g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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