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.
- 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 | 22% |
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 | 24% |
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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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