Spinach and Bulgur Arancini

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Skill Level
Preparation Time 20 minutes Total Time 45 minutes
Servings 4 (about 8 large arancini) Cost Per Serving $1.10
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1/2 cupBulgur, coarse
1 cupFrozen Spinach
1 eachEgg
1/4 cupParmesan Cheese, grated
1 tspOnion Powder
1/2 tspGarlic Powder
1/4 tspThyme, dried
1/4 tspNutritional Yeast
1/8 tspSalt
1/8 tspBlack Pepper
1/2 cupMozzarella Cheese, shredded
1 1/4 cupCrushed Cornflakes or Breadcrumbs


  1. Preheat oven to 400˚F (205˚C) and line baking sheet with parchment paper. Set aside.
  2. Place bulgur in a glass bowl and cover with boiling water. Cover with plastic wrap and let sit for 15 – 20 minutes until softened. Drain and set aside.
  3. Place frozen spinach in bowl and cover with boiling water. Let sit for 5 minutes until defrosted and using a clean tea towel, squeeze out excess water.
  4. In a large bowl, mix spinach, egg, parmesan cheese, onion powder, garlic powder, thyme, nutritional yeast, salt and pepper together.
  5. Stir in ¾ cup (180 mL) of the crushed corn flakes, mozzarella and soaked bulgur.
  6. Using an ice cream scoop, form into 8 balls. Roll arancini in remaining crushed corn flakes and place onto parchment lined tray.
  7. Bake for 20 to 25 minutes or until golden brown.


  • Get enough protein. Some options include lentils, nuts, and dairy foods. Protein can help maintain your energy levels, build and repair your muscles, provide essential vitamins and mineral in your body. 
  • Iron is a mineral that is important for good health and helps carry oxygen to all parts of your body. Low iron levels can leave you ​tired, pale-looking and irritable.
  • Plant sources of iron include dried beans, peas, lentils, nuts and some fruit and vegetables. Our bodies absorb this type of iron when paired with a source of vitamin C such as citrus fruit or juice, cantaloupe, strawberries, broccoli, tomatoes and peppers.
  • Eat more fibre. Research shows that eating at least 25 grams of fibre a day can help reduce cancer related fatigue. You can find fibre in whole grains, vegetables, fruit, beans, lentils, nuts & seeds.
  • Increase your fibre intake slowly and drink more fluids as your fibre intake increases. This will help the fibre to work better and prevent gas, bloating and diarrhea.
  • ​Vitamin B12 is important to form DNA, make healthy blood cells and keep nerves working properly. Vitamin B12 is found only in animal foods and fortified foods. People who avoid all animal products should look for meat alternatives, such as soy products fortified with vitamin B12. Men and women older than 19 should aim for 2.4 mg a day.