Zucchini Köfte with Beet-Bulgur Pilaf

Vegetarian
Health score
44%
Zucchini Köfte with Beet-Bulgur Pilaf
60 min.
4
1033kcal

Suggestions


Discover the vibrant flavors of our Zucchini Köfte with Beet-Bulgur Pilaf, a delightful vegetarian dish that is perfect for any meal of the day. This recipe combines the earthy sweetness of beets with the nutty texture of bulgur, creating a wholesome and satisfying base. The star of the dish, the zucchini köfte, is a deliciously spiced mixture that is both crispy on the outside and tender on the inside, making it a crowd-pleaser for vegetarians and meat-lovers alike.

In just 60 minutes, you can prepare a meal that serves four, making it ideal for family dinners or gatherings with friends. The combination of fresh herbs like cilantro and parsley adds a burst of flavor, while the creamy yogurt sauce provides a refreshing contrast to the warm köfte. With a caloric breakdown that balances protein, fats, and carbohydrates, this dish not only tastes great but also nourishes your body.

Whether you're looking for a hearty lunch, a main course for dinner, or a unique dish to impress your guests, Zucchini Köfte with Beet-Bulgur Pilaf is sure to become a favorite in your culinary repertoire. Get ready to indulge in a meal that is as beautiful as it is delicious!

Ingredients

  • pound beets diced with greens, beets peeled and (1/4 inch), stems discarded, and greens coarsely chopped
  • 2.3 cups bulgur 
  • cup garbanzo beans canned rinsed drained
  • 0.5 cup cilantro leaves packed
  • tablespoons cilantro leaves chopped
  • 0.5 cup breadcrumbs plain dry fine
  • 0.5 cup flat parsley packed
  •  garlic minced
  •  garlic clove finely chopped
  • 0.5 teaspoon ground coriander 
  • 0.8 teaspoon ground cumin 
  • tablespoons olive oil extra virgin extra-virgin
  • medium onion chopped
  • cup yogurt plain (preferably Greek)
  • 0.3 cup slivered almonds toasted
  • tablespoons butter unsalted
  • cups vegetable oil for frying
  • cups water 
  • pound zucchini (3 medium)

Equipment

  • food processor
  • bowl
  • frying pan
  • paper towels
  • kitchen towels
  • colander

Directions

  1. Coarsely grate zucchini in a food processor fitted with the medium shredding disk. Toss with 1 teaspoon salt in a colander.
  2. Let stand 10 minutes.
  3. Pulse garlic, parsley, and cilantro in food processor until finely chopped.
  4. Wrap zucchini in a kitchen towel (not terry cloth) and twist to wring out as much liquid as possible.
  5. With a fork, then toss with zucchini, garlic mixture, spices, bread crumbs, and 1/4 teaspoon pepper in a large bowl.
  6. Roll 2-tablespoons portions into balls and chill köfte in a 4-sided sheet pan while making bulgur.
  7. Cook onion and garlic in oil and butter in a deep 10-inch heavy skillet over medium heat, stirring occasionally, until golden brown, 5 to 7 minutes. Stir in bulgur, 1/2 teaspoon salt, and 1/8 teaspoon pepper and cook, stirring, until fragrant and a shade darker, about 4 minutes.
  8. Stir in beets (but not greens) and water and bring to a boil. Reduce heat to low and simmer, covered, until water is absorbed and beets are tender, about 20 minutes. Stir in greens and cook until just wilted, about 1 minute. Fluff bulgur with a fork, then sprinkle with almonds.
  9. Heat 1 inch oil in a deep 12-inch heavy skillet over medium heat until it shimmers. Fry köfte in 2 batches, turning once, until golden brown, 2 to 3 minutes.
  10. Transfer to paper towels to drain.
  11. Stir together yogurt, garlic, cilantro, and 1/8 teaspoon salt.
  12. Serve warm köfte and bulgur with sauce.

Nutrition Facts

Calories1033kcal
Protein8.04%
Fat55.36%
Carbs36.6%

Properties

Glycemic Index
95.83
Glycemic Load
29.56
Inflammation Score
-10
Nutrition Score
39.485217483147%

Flavonoids

Cyanidin
0.22mg
Catechin
0.12mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.04mg
Apigenin
16.17mg
Luteolin
0.52mg
Isorhamnetin
1.62mg
Kaempferol
0.33mg
Myricetin
1.16mg
Quercetin
7.73mg

Nutrients percent of daily need

Calories:1033.45kcal
51.67%
Fat:66.11g
101.71%
Saturated Fat:13.42g
83.9%
Carbohydrates:98.34g
32.78%
Net Carbohydrates:75.11g
27.31%
Sugar:16.19g
17.99%
Cholesterol:23.01mg
7.67%
Sodium:372.13mg
16.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.6g
43.2%
Vitamin K:222.49µg
211.89%
Manganese:3.75mg
187.68%
Fiber:23.22g
92.9%
Magnesium:236.51mg
59.13%
Folate:223.33µg
55.83%
Phosphorus:502.65mg
50.27%
Vitamin E:7.45mg
49.65%
Vitamin C:39.59mg
47.99%
Vitamin B6:0.85mg
42.26%
Potassium:1347.6mg
38.5%
Copper:0.68mg
34.13%
Vitamin B3:6.43mg
32.17%
Vitamin B1:0.48mg
31.81%
Iron:5.72mg
31.8%
Vitamin B2:0.52mg
30.46%
Vitamin A:1298.88IU
25.98%
Zinc:3.62mg
24.16%
Calcium:237.56mg
23.76%
Vitamin B5:1.81mg
18.05%
Selenium:9.41µg
13.44%
Vitamin B12:0.29µg
4.76%
Vitamin D:0.17µg
1.11%
Source:Epicurious