Stuffed bulgur balls with chickpeas and onions are a delicious recipe that combines rich flavors and health benefits. This dish is an excellent source of plant-based proteins and fiber, as chickpeas are rich in protein and iron, while bulgur helps promote digestion due to its high fiber content. The addition of onions enhances heart health and strengthens the immune system, while cumin and mint provide antibacterial properties and improve digestion. With parsley, you get an extra dose of vitamins and minerals like vitamin C, which boosts overall health. Tomato sauce adds a delightful taste and contributes to strengthening the immune system with its vitamin content. This recipe is a great choice for a light meal or a satisfying main course for the whole family, as it combines enchanting Middle Eastern flavors with essential nutritional values.
Ingredients:
- 1 cup chickpeas
- 1 cup flour
- 1 cup bulgur
- 2 tablespoons oil or ghee
- 3 chopped onions
- Salt to taste
- 1 teaspoon cumin
- A pinch of mint
- Chopped parsley
- 3 cups tomato sauce
Preparation Steps:
Preparing the Chickpeas:
- Soak the chickpeas in water with baking soda overnight.
- Soak the bulgur in water without baking soda.
- Drain the chickpeas and place them in a bag. Roll a bottle over the chickpeas to split them in half and remove the skins.
- Wash the chickpeas thoroughly until the skins float, then discard them.
Preparing the Filling:
- Drain the chickpeas and sauté them in two tablespoons of oil.
- Add half the amount of chopped onions and a small cup of water, then let the chickpeas and onions cook.
- Add spices to taste.
Preparing the Dough:
- Drain the bulgur and mix it with flour.
- Add salt and cumin, then knead while gradually adding water until the dough becomes firm.
- Let the dough rest for a while.
Shaping the Balls:
- Take half of the dough and form small balls.
- Stuff the balls with the chickpea filling and seal them well.
- Place the balls in water until they swell, then remove them immediately.
Preparing the Sauce:
- Sauté the remaining onions with a teaspoon of garlic in oil.
- Add the tomato sauce, spices, and stuffed balls.
- Let the balls simmer in the sauce until fully cooked.
Suggested Additions:
- Vegetables: You can add small cubes of carrots or potatoes to the filling for a different flavor and higher nutritional value.
- Spices: Try adding ground coriander or turmeric for a distinctive flavor.
- Sauce: You can add concentrated tomato paste to enhance the sauce's thickness or use spicy tomato sauce for a hot touch.
Serving:
Serve the stuffed bulgur balls with chickpeas hot, accompanied by the sauce. Garnish the dish with freshly chopped parsley and a sprinkle of dried mint.
Note:
Please note that this recipe may contain potential allergens such as chickpeas and onions. It is recommended to avoid consuming it if you are allergic to any of these ingredients. It is also advisable to consult a doctor if you are unsure about the suitability of this recipe for your diet.
Health Benefits of the Ingredients
Chickpeas:
Chickpeas are an excellent source of plant-based protein, making them beneficial for muscle building and maintaining healthy skin and hair. They also contain fiber that aids digestion and helps regulate blood sugar levels. Additionally, chickpeas are rich in iron, which strengthens the immune system.
Bulgur:
Bulgur is high in fiber, which supports healthy digestion and prevents constipation. It is also a good source of minerals like magnesium and iron, which contribute to heart health and blood strength.
Onions:
Onions contain powerful antioxidants such as flavonoids that help reduce inflammation and promote heart health. They are also believed to boost the immune system and improve blood sugar levels.
Cumin:
Cumin is known for its ability to enhance digestion and soothe the digestive system. It contains antibacterial and antifungal compounds that support immune health.
Mint:
Mint is rich in antioxidants that help reduce stress and inflammation. It is also used to improve digestion and calm the stomach, making it effective in treating gas and bloating.
Parsley:
Parsley is high in vitamin C, which promotes healthy skin and strengthens the immune system. It also contains antioxidants that help fight chronic diseases.
Sauce:
The sauce provides health benefits through its tomato content, which is rich in lycopene, an antioxidant compound that protects the heart and reduces the risk of certain types of cancer.
Nutritional Values and Calories
1 Cup of Chickpeas (Approximately 164 grams):
- Calories: About 268 kcal
- Protein: About 14 g
- Carbohydrates: About 45 g
- Fats: About 4 g
- Fiber: About 13 g
1 Cup of Flour (Approximately 120 grams):
- Calories: About 455 kcal
- Protein: About 13 g
- Carbohydrates: About 95 g
- Fats: About 1 g
- Fiber: About 7 g
1 Cup of Bulgur (Approximately 150 grams):
- Calories: About 576 kcal
- Protein: About 20 g
- Carbohydrates: About 122 g
- Fats: About 2 g
- Fiber: About 25 g
2 Tablespoons of Oil or Butter:
- Calories: About 240 kcal
- Fats: About 28 g
3 Chopped Onions:
- Calories: About 120 kcal
- Carbohydrates: About 28 g
- Protein: About 3 g
- Fats: About 0.5 g
Salt, Cumin, Mint, and Parsley:
- Calories: These ingredients contribute nearly zero calories.
3 Cups of Sauce:
The nutritional values depend on the type of sauce used. These can vary significantly based on the ingredients. It is recommended to check product labels for precise nutritional information.
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