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Bulgur, Spinach, and Toasted Walnut Pancakes Recipe

Bulgur, Spinach, and Toasted Walnut Pancakes Recipe

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Bulgur, Spinach, and Toasted Walnut Pancakes

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Ingredients

Count

Nutrition

324

Calories

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Ingredients:

Serving

2 cups boiling water
1 cup uncooked bulgur
1/3 cup finely chopped walnuts
2 tbsp low-sodium soy sauce
cooking spray
3/4 cup finely chopped onion
1 garlic clove, minced
2 cups chopped fresh, tightly packed spinach
1/4 tsp salt
1/2 cup orange juice
2 large egg yolks
1/4 cup whole wheat flour (about 1 1/5 oz)
2 large egg whites
1 tbsp canola oil
2 cups loosely packed spinach leaves
orange rind strips (optional)

Directions:

Combine water and bulgur in a bowl; cover and let stand 20 minutes. Drain well, and press excess liquid out of bulgur.
Heat walnuts in a large skillet over medium heat until walnuts are hot. Add soy sauce; cook 20 seconds or until liquid evaporates, stirring constantly. Remove from pan. Wipe pan with a paper towel.
Heat pan over medium-high heat. Coat the pan with cooking spray. Add onion; sauté 5 minutes or until golden. Add garlic; sauté 30 seconds. Add 2 cups chopped spinach; cook 30 seconds. Add bulgur, walnuts, and salt; stir well.
Combine juice and egg yolks in a large bowl. Add bulgur mixture. Spoon flour into a dry measuring cup; level with a knife. Add flour to bulgur mixture; stir well. Beat egg whites with a mixer at high speed until soft peaks form. Fold whites into bulgur mixture.
Heat oil in a nonstick griddle or large nonstick skillet over medium heat. Pour 1/2 cup batter per pancake onto hot pan, spreading each to a 5-inch diameter. Cook 5 minutes or until bottoms are browned. Carefully turn pancakes over; cook for 4 minutes or until bottoms are golden. Transfer to plate; keep warm.
Heat pan over medium-high heat. Add 2 cups spinach; cook 2 minutes or until spinach wilts, stirring constantly. Serve with pancakes. Garnish with rind strips, if desired.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	324.25 Kcal (1358 kJ)
Calories from fat	112.74 Kcal
		% Daily Value*
Total Fat	12.53g	19%
Cholesterol	93mg	31%
Sodium	497.06mg	21%
Potassium	474.7mg	10%
Total Carbs	42.05g	14%
Sugars	4.12g	16%
Dietary Fiber	8.19g	33%
Protein	13.93g	28%
Vitamin C	22.2mg	37%
Iron	2.7mg	15%
Calcium	74.7mg	7%

Amount Per 100 g
Calories	107.21 Kcal (449 kJ)
Calories from fat	37.28 Kcal
		% Daily Value*
Total Fat	4.14g	19%
Cholesterol	30.75mg	31%
Sodium	164.35mg	21%
Potassium	156.95mg	10%
Total Carbs	13.9g	14%
Sugars	1.36g	16%
Dietary Fiber	2.71g	33%
Protein	4.6g	28%
Vitamin C	7.4mg	37%
Iron	0.9mg	15%
Calcium	24.7mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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