Bulgur Meatloaf Recipe

Looking for an easy Bulgur Meatloaf recipe? Learn how to make Bulgur Meatloaf using healthy ingredients.


Submitted by tukigirl83

Makes 10 servings



The addition of richly flavored dried mushrooms and the whole-grain goodness of bulgur increases the vitamins and minerals and decreases the saturated fat of this meatloaf. The loaf is free-form, rather than baked in a loaf pan, which means more delicious, browned crust. This recipe is large enough to feed a big group or, even better, have leftovers for a cold sandwich the next day.

Recipe Ingredients for Bulgur Meatloaf

1 cup dried mushrooms, such as shiitake, porcini or chanterelle
1 cup bulgur, (see Ingredient Note)
1 cup boiling water
2 teaspoons extra-virgin olive oil
1 small onion, chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 tablespoon Worcestershire sauce
1/2 cup nonfat evaporated milk
1/2 cup ketchup
1 large egg
2 large egg whites
1 cup fine dry breadcrumbs
1/4 cup chopped fresh parsley
2 teaspoons dried thyme
1/2 teaspoon salt
1 1/2 pounds %-lean ground beef
15 ounce Tomatoes, Red, Ripe

Recipe Directions for Bulgur Meatloaf

  1. Preparation

  2. Place mushrooms in a small bowl and cover with warm water; let stand for 30 minutes. Combine bulgur with the boiling water in another small bowl and let soak until the bulgur is tender and the water has been absorbed, about 30 minutes. Remove the mushrooms from the liquid; trim stems and coarsely chop caps.

  3. Preheat oven to 350F. Coat a baking sheet with cooking spray.

  4. Heat oil in a small skillet over medium-low heat and add onion, celery and garlic. Cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Add Worcestershire and cook for 3 minutes, scraping the pan well as the mixture becomes sticky. Add tomatoes, evaporated milk and ketchup; stir to combine. Continue cooking until the mixture is very thick, about 3 minutes. Remove from the heat and let cool.

  5. Whisk egg and egg whites in a large bowl. Add beef, breadcrumbs, the soaked bulgur, the mushrooms and the tomato mixture. Stir in parsley, thyme and salt. Mix gently but thoroughly with your hands.

  6. Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet. Bake until the internal temperature reaches 165F, 50 to 60 minutes. Let cool for 10 minutes before slicing and serving.

Categories

Main Dish

Nutrition Facts
Serving Size 211.9g
Amount Per Serving
Calories
283
Calories from Fat
68
% Daily Value*
Total Fat
7.6g
12%
Saturated Fat
2.9g
14%
Trans Fat
0.1g
Cholesterol
80mg
27%
Sodium
579mg
24%
Potassium
631mg
18%
Total Carbohydrates
27.3g
9%
Dietary Fiber
4.6g
18%
Sugars
6.8g
Protein
26.6g
Vitamin A 14% Vitamin C 18%
Calcium 9% Iron 22%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin B12
  • High in zinc
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