Bulgur & spinach fritters with eggs & tomato chutney

Vegetarian
Dairy Free
Health score
32%
Bulgur & spinach fritters with eggs & tomato chutney
40 min.
4
382kcal

Suggestions

Ingredients

  • 100 bulgur wheat 
  • 250 pkt spinach 
  • tsp ground cumin 
  •  onion finely chopped for the chutney (reserve 2 tbsp )
  •  garlic clove chopped
  • 85 breadcrumb fresh
  •  eggs beaten
  • tbsp vegetable oil 
  • tbsp sugar 
  • 50 ml citrus champagne vinegar 
  • tbsp onion finely chopped (see above)
  • 250 cherry tomatoes halved quartered
  • leaves salad to serve 

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • oven
  • knife
  • colander

Directions

  1. First make the chutney. In a small saucepan, heat the sugar, vinegar and some salt. Boil for 1 min, then add the onion and tomatoes. Simmer for 1 min, then remove from the heat and set aside.
  2. Boil the bulgur wheat in plenty of water until tender about 5 mins.
  3. Drain well and tip into a bowl.
  4. Put the spinach in a colander and pour over boiling water from the kettle to wilt. Cool under the cold tap, then squeeze out as much water as you can. Chop and add to the bulgur with the cumin, onion, garlic and breadcrumbs. Tip half into a food processor and blitz until it forms a chunky paste. Return to the remaining half with the beaten egg and some seasoning.
  5. Mix together, then shape into 8 patties and chill until ready to cook.
  6. Heat oven to 200C/180C fan/gas
  7. Heat the oil in a wide frying pan, preferably non-stick, and fry the fritters in two batches until crisp on both sides. Meanwhile, lightly oil a 4-hole Yorkshire pudding tin and put in the oven to warm up for a few mins.
  8. Remove and carefully crack the remaining eggs into the holes, then bake for 3-4 mins until done to your liking. Use the tip of a knife to help lift out the eggs, then serve with the fritters, chutney and some salad leaves.

Nutrition Facts

Calories382kcal
Protein16.13%
Fat24.57%
Carbs59.3%

Properties

Glycemic Index
59.52
Glycemic Load
18.28
Inflammation Score
-10
Nutrition Score
32.243912945623%

Flavonoids

Luteolin
0.48mg
Isorhamnetin
1.63mg
Kaempferol
4.21mg
Myricetin
0.25mg
Quercetin
9.53mg

Nutrients percent of daily need

Calories:381.83kcal
19.09%
Fat:10.71g
16.48%
Saturated Fat:2.63g
16.45%
Carbohydrates:58.14g
19.38%
Net Carbohydrates:50.13g
18.23%
Sugar:19.82g
22.02%
Cholesterol:204.6mg
68.2%
Sodium:298.48mg
12.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.81g
31.62%
Vitamin K:312.12µg
297.25%
Vitamin A:6481.76IU
129.64%
Manganese:1.69mg
84.68%
Folate:191.1µg
47.78%
Vitamin C:34.65mg
42%
Selenium:24.16µg
34.52%
Fiber:8.02g
32.07%
Iron:5.53mg
30.74%
Vitamin B2:0.51mg
30.2%
Magnesium:119.37mg
29.84%
Phosphorus:283.76mg
28.38%
Vitamin B1:0.38mg
25.3%
Potassium:779.04mg
22.26%
Vitamin B6:0.43mg
21.44%
Vitamin B3:3.6mg
18.02%
Vitamin E:2.55mg
16.98%
Calcium:166.27mg
16.63%
Copper:0.33mg
16.58%
Vitamin B5:1.39mg
13.88%
Zinc:2.04mg
13.58%
Vitamin B12:0.56µg
9.4%
Vitamin D:1.1µg
7.33%