Bulgur meatballs - Cig Köfte - with lemon and mint.
vegan
Ingredients (for servings, )
| 18 oz | Bulgur, dry (not raw, organic?) |
| 2 tbsp | Tomato paste, unsalted (organic?, raw?) (1.1 oz) |
| 2 tbsp | Paprika powder, hot (raw?, organic?) (0.48 oz) |
| 1 tsp | Chili flakes (raw?, organic?) (0.16 oz) |
| ½ tsp | Table salt (table salt, raw?, organic?) (0.11 oz) |
| 1 tsp, ground | Black pepper (organic?, raw?) (0.08 oz) |
| 1 tsp | Cumin, ground (raw, organic?) (0.11 oz) |
| 1 tbsp | Pomegranate syrup (organic?) (0.53 oz) |
| 2 tbsp | Rapeseed oil (canola, HOLL oil, kernel oil), cold pressed?, organic? (0.98 oz) |
| 2 | Onions, raw (organic?) (7.7 oz) |
| 2 cloves | Garlic (organic?) (0.21 oz) |
| ½ bunch | Parsley, fresh, raw (leaf parsley, parsley) (0.53 oz) |
| ½ bunch | Moroccan mint, raw (organic?) (0.35 oz) |
| 1 tsp | Lemon juice (raw?, organic?) (0.09 oz) |
Equipment
- food processor
- saucepan
Type of preparation
- chop or grind
- food preparation without heating
- season to taste
- remove the skin
- knead
- Quellen lassen (ausquellen)
Preparation
preparation
Mix together the bulgur, tomato paste, paprika powder, chili flakes, salt, pepper, cumin and pomegranate syrup in a saucepan.We have reduced the 2 teaspoons of salt for 4 portions specified in the original recipe to ½ teaspoon. See also "Tips".
Paprika paste: The author uses 2 tablespoons of paprika paste for 4 portions. This supports the consistency of the bulgur meatballs better than the powder and is also very popular in Turkish and Balkan cuisine.
Pour hot water over the bulgur so that it is completely covered. Then add the oil, cover the pot with a lid and let it swell for 15 minutes.
In the original recipe, the author uses 3 tablespoons of olive oil for 4 servings. We replaced the oil with rapeseed oil and reduced the amount to 2 tablespoons (see "Tips").
In the meantime, peel the onions and garlic cloves and grate or chop finely. Wash the parsley and mint, shake dry and chop finely.
Add everything to the bulgur mixture and knead it for at least 20 minutes so that the meatballs can be easily formed later.
It should eventually be slightly sticky.Serayi Degerli: Kneading the meatballs is a laborious task that can be made easier with a food processor. Nevertheless, please knead the mixture by hand for at least 5 minutes towards the end.
Once the desired consistency is reached, season with lemon juice and form small meatballs from the mixture.
Serve
Cig Köfte is always served with lettuce leaves, pomegranate syrup, lemon slices and fresh mint. At the table, everyone places their own Köfte in the middle of a lettuce leaf and sprinkles it with lemon juice and pomegranate syrup. Add mint leaves, roll up and enjoy!
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 545 kcal | 27.2% |
| Fat/Lipids | 9.5 g | 13.6% |
| Saturated Fats | 0.95 g | 4.8% |
| Carbohydrates (inc.dietary fiber) | 107 g | 39.6% |
| Sugars | 5.6 g | 6.3% |
| Fiber | 19 g | 76.3% |
| Protein/Albumin | 17 g | 34.9% |
| Cooking Salt (Na:326.8 mg) | 830 mg | 34.6% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Min | Manganese, Mn | 4.1 mg | 207.0% |
| Prot | Tryptophan (Trp, W) | 0.26 g | 103.0% |
| Elem | Magnesium, Mg | 229 mg | 61.0% |
| Elem | Phosphorus, P | 422 mg | 60.0% |
| Min | Copper, Cu | 0.53 mg | 53.0% |
| Prot | Threonine (Thr, T) | 0.50 g | 53.0% |
| Prot | Phenylalanine (Phe, F) | 0.79 g | 51.0% |
| Prot | Isoleucine (Ile, I) | 0.62 g | 50.0% |
| Prot | Valine (Val, V) | 0.76 g | 47.0% |
| Prot | Leucine (Leu, L) | 1.1 g | 46.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.70 g | 35.0% |
| Linoleic acid; LA; 18:2 omega-6 | 2.3 g | 23.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.26 g | 103.0% |
| Threonine (Thr, T) | 0.50 g | 53.0% |
| Phenylalanine (Phe, F) | 0.79 g | 51.0% |
| Isoleucine (Ile, I) | 0.62 g | 50.0% |
| Valine (Val, V) | 0.76 g | 47.0% |
| Leucine (Leu, L) | 1.1 g | 46.0% |
| Lysine (Lys, K) | 0.50 g | 27.0% |
| Methionine (Met, M) | 0.25 g | 27.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Niacin (née vitamin B3) | 7.3 mg | 45.0% |
| Vitamin B6 (pyridoxine) | 0.63 mg | 45.0% |
| Vitamin K | 31 µg | 41.0% |
| Thiamine (vitamin B1) | 0.35 mg | 32.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 57 µg | 29.0% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 26.0% |
| Vitamin E, as a-TEs | 2.8 mg | 23.0% |
| Riboflavin (vitamin B2) | 0.24 mg | 17.0% |
| Vitamin C (ascorbic acid) | 13 mg | 16.0% |
| Vitamin A, as RAE | 126 µg | 16.0% |
| Biotin (ex vitamin B7, H) | 2.7 µg | 5.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Magnesium, Mg | 229 mg | 61.0% |
| Phosphorus, P | 422 mg | 60.0% |
| Potassium, K | 840 mg | 42.0% |
| Sodium, Na | 327 mg | 41.0% |
| Calcium, Ca | 91 mg | 11.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 4.1 mg | 207.0% |
| Copper, Cu | 0.53 mg | 53.0% |
| Iron, Fe | 5.3 mg | 38.0% |
| Zinc, Zn | 2.9 mg | 29.0% |
| Selenium, Se | 4.1 µg | 8.0% |
| Iod, I (Jod, J) | 1.3 µg | 1.0% |
| Fluorine, F | 1.6 µg | < 0.1% |
The bulgur meatballs - Cig Köfte - are served with lettuce leaves, pomegranate syrup, lemon and mint.
Serving size: The amount given for 4 people only includes the ingredients for the meatballs. Lettuce leaves, pomegranate syrup, lemon juice and fresh mint for serving are not listed in the ingredients.
Raw or cooked: Although the original title says "Raw Bulgur Meatballs", we have classified the recipe as cooked. This is partly because some of the ingredients, including the main ingredient bulgur, but also tomato paste, paprika paste and pomegranate syrup, are not raw and the hot water also exceeds the temperature limit of 42 degrees.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers far more than the average daily requirement of manganese. It also covers 100% of the daily requirement of the essential amino acid tryptophan and over 60% of the daily requirement of magnesium. The essential amino acids threonine, phenylalanine, isoleucine, valine and leucine are covered by just under 50%. Thanks to the replacement of olive oil with rapeseed oil, the ratio of omega-6 to omega-3 fatty acids is 3:1, which is significantly below the recommended maximum ratio of 5:1 (see tips).
Bulgur: Bulgur is gently pre-cooked, usually peeled, crushed durum wheat. Bulgur wheat is filling, often available in organic quality, but no longer raw. Bulgur has a rather neutral, slightly nutty taste.
Pomegranate syrup: Pomegranate syrup is an alcohol-free, sugar-sweetened fruit syrup with an intense red color. When buying, make sure that the product is really pomegranate syrup.
Cumin: Due to the similar name, there is often confusion between cumin (Cumin, Cuminum cyminum) and caraway ( Carum carvi). They are not closely related and also differ greatly in taste. Cumin is often used in Indian, Turkish and Greek cuisine.
Reduce salt : We have deliberately reduced the amount of salt. The aim is to keep the salt content as low as possible without compromising on taste. Since salt requirements vary from person to person, it is best for you to decide for yourself. We would like to recommend the book " Salt, Sugar, Fat " as an interesting read on this topic.
Olive oil versus rapeseed oil: Economic forces and lobbying have made olive oil a cult oil, although the omega-6 (LA) to omega-3 fatty acid (ALA) ratio is well above the recommended maximum ratio of 5:1. For more information on the topic, see the following link: Vegans often eat unhealthily. Avoidable nutritional errors.
Homemade tomato paste: The following link takes you to a simple recipe for making your own tomato paste: Homemade tomato paste.
Homemade pomegranate syrup: You can make your own pomegranate syrup, 100% free of artificial preservatives, in just a few steps and in under an hour - and adjust it to the sweetness you want. All you need is 6 pomegranates and a little sugar to make around 250-300 ml of juice. You can find the recipe at the following link: Classic pomegranate syrup with granulated sugar.
Alternative presentation: You can also make the bulgur meatballs in the classic patty form and eat them like patties either in a burger or with a salad.
