Meatless Monday – Bulgur Meatballs with Winter Vegetables

Bulgur Meatballs with Winter Vegetables

Whole grain bulgur adds both texture and taste to the meatballs in this soupy stew that’s rich with vegetables. For a vegetarian version, substitute precooked ground soy mixture for the beef.


  • 1 cup  (250 mL)  fine bulgur
  • 1 onion grated
  • 2/3 cups  (150 mL)  low-sodium tomato or vegetable juice
  • 2 eggs
  • 1 tsp  (5 mL)  paprika
  • 3/4 tsp  (4 mL)  ground allspice
  • 1/4 tsp  (1 mL)  black pepper
  • 1 tsp  (5 mL)  salt
  • 1/2 cup  (125 mL)  minced parsley
  • 8 oz  (250 g)  extra-lean ground beef
  • 1 bay leaf
  • 2 cups  (500 mL)  1-1/2-inch/4 cm long pieces celery
  • 2 cups  (500 mL)  1-1/2-inch/4 cm long pieces carrot
  • 2 cups  (500 mL)  1-1/2-inch/4 cm long pieces parsnip
  • 2 cups  (500 mL)  wedges white turnip
  • 3 potatoes quartered


In large bowl, combine bulgur, onion and tomato juice; let stand for 15 minutes. Stir in eggs, paprika, allspice, pepper and 1/4 tsp/1 mL of the salt until thoroughly mixed; stir in parsley and beef. Let stand for 15 minutes. (Make-ahead: Cover and refrigerate up to 8 hours.)

Meanwhile, in stockpot or Dutch oven, bring 6 cups/1.5 L water, bay leaf and remaining salt to boil; add celery, carrots, parsnips, turnips and potatoes. Return to boil; reduce heat, cover and simmer until vegetables are tender, about 20 minutes.

Roll bulgur mixture into walnut-size meatballs.

With slotted spoon, transfer vegetables from broth to casserole dish; keep warm. Return broth to boil; add meatballs, cover and simmer for 15 minutes. Remove bay leaf. Spoon meatballs and broth over vegetables.

Makes 4 to 6 servings.