It’s time for another healthy recipe. And let it be vegetarian. There will be bulgur wheat and veggie balls. Easy to make, tender balls with a lovely taste. No frying, of course.
The two main ingredients – bulgur wheat and courgettes. I thought they would combine perfectly and they really did. But why to eat them?
Bulgur wheat – tasty, healthy and versatile. It is a wonderful ingredient, full of nutrients and a good source of protein and fiber. Dr. Axe has an exhaustive article about bulgur wheat, Bulgur Wheat: The Better Wheat for Your Belly & More. You could read it here.
Courgettes – simply a favourite vegetable. I cook them quite often because they are really delicious. Moreover, they are so low in calories (150-160 kcal per kilogram) and this is a great bonus, don’t you think? If you want to find out why it is good for us to eat courgettes, here you are – 5 Surprising Health Benefits of Zucchini.
Now, the recipe…
- 1 cup of bulgur wheat
- 1 medium courgette
- ½ onion
- 1 medium carrot
- 1 egg
- 150 g Greek salad cheese
- Fresh parsley
- 1 teaspoon of dried oregano
- Olive oil
- Black pepper
Cook the bulgur wheat in boiled water for about 10 minutes. In the meantime, grate the courgette finely, salt it and let it drain (I put it in a sieve over a bowl). Chop the onion and grate the carrot.
When the bulgur is cool enough, put in a bowl, add the other ingredients – the vegetables, one big egg, and crumbled cheese – and stir carefully.
Season with salt, a pinch of black pepper, chopped fresh parsley and dried oregano leaves. Of course, it is always better to use fresh herbs but I think dried oregano is wonderful in some recipes.
A drizzle of olive oil and stir again until well-combined. The mixture is ready.
Preheat the oven to 210°C and cover a tray with a sheet of grease-proof paper. Pour just a few drops of olive oil over the paper.
Form the balls in your hands. The mixture is not very thick, so you need to be careful when putting the balls on the tray. You could give the final touches to the balls using a spoon, once they are on the baking paper. Flatten them a little bit.
This mixture is enough for 15-20 balls depending on the size. I prefer bigger balls as they are quicker to make. 🙂
Bake the bulgur wheat balls for 25-30 minutes, or until golden. Let them cool for a few minutes and serve.