Olive & burghul meatloaves with green beans
Olive & bulghur meatloaves with green beans combine lean ground beef and healthy bulghur, enhanced with parsley and olives for a Mediterranean flair. This nutritious dish is baked and served with crisp green beans.
Cook time 15 min
Prep time 15 min
Ingredients:
1/3 cup bulgur18 oz ground beef (80/20%)
1 carrot
2 eggs
2 tbsp olives
1/4 cup fresh parsley
1/2 tsp black pepper
2 tbsp tomato puree
1 cup green beans
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.
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.
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.
Olive & burghul meatloaves with green beans FAQ:
Bake the meatloaves for 25-30 minutes at 375°F (190°C) until they are cooked through and browned on the outside.
The meatloaves are done when they are browned and cooked through. You can check for doneness with a meat thermometer; the internal temperature should reach 160°F (71°C).
Yes, you can substitute bulgur with cooked quinoa or couscous for a similar texture. However, cooking times may vary, so adjust accordingly.
Store leftover meatloaves in an airtight container in the refrigerator for up to 3 days. You can also freeze them for longer storage, up to 3 months, and reheat when needed.
You can substitute ground beef with ground turkey or chicken for a leaner option, or even lentils for a vegetarian version, adjusting seasonings as needed.
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.
Nutrition per serving
4 ServingsCalories 440kcal
Protein 27g
Carbohydrates 16g
Fiber 3.97g
Sugar 3.08g
Fat 30g
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