Difference between revisions of "Middle-Eastern Cuisine Recipes"
From Philosophical Vegan Wiki
(→Koftas with spiced lentil rice) |
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Cost per serving: $1.55 (total cost: $6.20) | Cost per serving: $1.55 (total cost: $6.20) | ||
+ | |||
+ | {| class="wikitable sortable mw-collapsible mw-collapsed" | ||
+ | |- | ||
+ | | colspan="3"|'''''Nutrition facts per serving''''' | ||
+ | |- | ||
+ | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 355 (''calories in whole recipe: 355'')''' | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins''''' | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''35%''''' | ||
+ | | rowspan="3" style="background-color:#FFCEB5;"|'''''19.7g''''' | ||
+ | | style="background-color:#FFCEB5;"|Protein: lysine | ||
+ | | style="background-color:#FFCEB5;"|64% | ||
+ | | style="background-color:#FFCEB5;"|1.3g | ||
+ | |- | ||
+ | | style="background-color:#FFCEB5;"|Protein: methionine | ||
+ | | style="background-color:#FFCEB5;"|23% | ||
+ | | style="background-color:#FFCEB5;"|0.2g | ||
+ | |- | ||
+ | | style="background-color:#FFCEB5;"|Protein: isoleucine | ||
+ | | style="background-color:#FFCEB5;"|47% | ||
+ | | style="background-color:#FFCEB5;"|0.8g | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates''''' | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''44%''''' | ||
+ | | rowspan="3" style="background-color:#B5E6FF;"|'''''57.5g''''' | ||
+ | | style="background-color:#B5E6FF;"|Fibers | ||
+ | | style="background-color:#B5E6FF;"|37% | ||
+ | | style="background-color:#B5E6FF;"|14.4g | ||
+ | |- | ||
+ | | style="background-color:#B5E6FF;"|Net carbs | ||
+ | | style="background-color:#B5E6FF;"|n/a | ||
+ | | style="background-color:#B5E6FF;"|43.1g | ||
+ | |- | ||
+ | | style="background-color:#B5E6FF;"|Sugars | ||
+ | | style="background-color:#B5E6FF;"|n/a | ||
+ | | style="background-color:#B5E6FF;"|2.5g | ||
+ | |- | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats''''' | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''4%''''' | ||
+ | | rowspan="3" style="background-color:#EDCBFF;"|'''''2.9g''''' | ||
+ | | style="background-color:#EDCBFF;"|Omega-3 | ||
+ | | style="background-color:#EDCBFF;"|33% | ||
+ | | style="background-color:#EDCBFF;"|0.5g | ||
+ | |- | ||
+ | | style="background-color:#EDCBFF;"|Omega-6 | ||
+ | | style="background-color:#EDCBFF;"|4% | ||
+ | | style="background-color:#EDCBFF;"|0.8g | ||
+ | |- | ||
+ | | style="background-color:#EDCBFF;"|Saturated fats | ||
+ | | style="background-color:#EDCBFF;"|n/a | ||
+ | | style="background-color:#EDCBFF;"|0.4g | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1 | ||
+ | | style="background-color:#FEE1C3; width:55px;"|37% | ||
+ | | style="background-color:#FEE1C3; width:55px;"|0.4mg | ||
+ | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2 | ||
+ | | style="background-color:#FEE1C3; width:55px;"|16% | ||
+ | | style="background-color:#FEE1C3; width:55px;"|0.2mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B3 | ||
+ | | style="background-color:#FEE1C3;"|24% | ||
+ | | style="background-color:#FEE1C3;"|3.9mg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B5 | ||
+ | | style="background-color:#FEE1C3;"|31% | ||
+ | | style="background-color:#FEE1C3;"|1.6mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin B6 | ||
+ | | style="background-color:#FEE1C3;"|41% | ||
+ | | style="background-color:#FEE1C3;"|0.5mg | ||
+ | | style="background-color:#FEE1C3;"|Folate | ||
+ | | style="background-color:#FEE1C3;"|85% | ||
+ | | style="background-color:#FEE1C3;"|340.8μg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A] | ||
+ | | style="background-color:#FEE1C3;"|5% | ||
+ | | style="background-color:#FEE1C3;"|51.5μg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin C | ||
+ | | style="background-color:#FEE1C3;"|8% | ||
+ | | style="background-color:#FEE1C3;"|7.3mg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|Vitamin E | ||
+ | | style="background-color:#FEE1C3;"|6% | ||
+ | | style="background-color:#FEE1C3;"|1.0mg | ||
+ | | style="background-color:#FEE1C3;"|Vitamin K | ||
+ | | style="background-color:#FEE1C3;"|44% | ||
+ | | style="background-color:#FEE1C3;"|53.8μg | ||
+ | |- | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12] | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_D:~:text=The%20recommended%20daily%20supplement%20dose%20of,insufficient%20for%20keeping%20optimal%20levels%20long%2Dterm. Vitamin D] | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | | style="background-color:#FEE1C3;"|/ | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Calcium | ||
+ | | style="background-color:#B5FFBB;"|9% | ||
+ | | style="background-color:#B5FFBB;"|97.3mg | ||
+ | | style="background-color:#B5FFBB;"|Copper | ||
+ | | style="background-color:#B5FFBB;"|66% | ||
+ | | style="background-color:#B5FFBB;"|0.6mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Iron | ||
+ | | style="background-color:#B5FFBB;"|105% | ||
+ | | style="background-color:#B5FFBB;"|8.4mg | ||
+ | | style="background-color:#B5FFBB;"|Magnesium | ||
+ | | style="background-color:#B5FFBB;"|28% | ||
+ | | style="background-color:#B5FFBB;"|113.6mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Manganese | ||
+ | | style="background-color:#B5FFBB;"|79% | ||
+ | | style="background-color:#B5FFBB;"|1.8mg | ||
+ | | style="background-color:#B5FFBB;"|Phosphorus | ||
+ | | style="background-color:#B5FFBB;"|62% | ||
+ | | style="background-color:#B5FFBB;"|435.1mg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Potassium | ||
+ | | style="background-color:#B5FFBB;"|18% | ||
+ | | style="background-color:#B5FFBB;"|863.7mg | ||
+ | | style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium] | ||
+ | | style="background-color:#B5FFBB;"|20% | ||
+ | | style="background-color:#B5FFBB;"|11.3μg | ||
+ | |- | ||
+ | | style="background-color:#B5FFBB;"|Zinc | ||
+ | | style="background-color:#B5FFBB;"|28% | ||
+ | | style="background-color:#B5FFBB;"|3.1mg | ||
+ | | colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste] | ||
+ | |} | ||
Ingredients: | Ingredients: | ||
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FOR THE SPICED LENTIL RICE | FOR THE SPICED LENTIL RICE | ||
*1 can (240g) rinsed, drained lentils | *1 can (240g) rinsed, drained lentils | ||
− | *1 cup | + | *1 cup brown rice |
*1 1/2 cup water | *1 1/2 cup water | ||
*1/2 tsp ground cumin | *1/2 tsp ground cumin | ||
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Instructions: | Instructions: | ||
+ | |||
*In a food processor, blend the kofta ingredients until you achieve a smooth consistency. If needed, add a little bit of water at a time until everything is bound together. | *In a food processor, blend the kofta ingredients until you achieve a smooth consistency. If needed, add a little bit of water at a time until everything is bound together. | ||
*Form 18 balls with your mixture. Put them on a baking tray lined with parchment paper. Flatten them with the palm of your hand to obtain disc-shaped patties. Let sit for 15 minutes and bake for 25 minutes at 200°C in the oven. | *Form 18 balls with your mixture. Put them on a baking tray lined with parchment paper. Flatten them with the palm of your hand to obtain disc-shaped patties. Let sit for 15 minutes and bake for 25 minutes at 200°C in the oven. | ||
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Serving: | Serving: | ||
+ | |||
On a plate, put a ladle of the lentil rice and a few of the kofta. Spoon some of the sauce on top of the kofta. Top with fresh tomatoes, slices of lemon, or fresh chives for added freshness. | On a plate, put a ladle of the lentil rice and a few of the kofta. Spoon some of the sauce on top of the kofta. Top with fresh tomatoes, slices of lemon, or fresh chives for added freshness. |
Revision as of 15:09, 24 September 2020
Both the cost per serving and the nutrition facts per serving will exclude optional additions, and they'll take into consideration the first option written in the case of ' x OR y '.
For other recipes: Index of Recipes
Koftas with spiced lentil rice
Difficulty: 3/5
Time: 2 hours
Servings: 4
Cost per serving: $1.55 (total cost: $6.20)
[Expand]Nutrition facts per serving |
Ingredients:
FOR THE KOFTAS
- 2 cans (480g) rinsed, drained lentils
- 1 roughly chopped medium-sized onion
- 2 garlic cloves
- 2 tbps roughly chopped fresh parsley
- 1/4 cup breadcrumbs
- 1 tbsp chia seedss
- 1/2 tsp ground cinnamon
- 1/4 tsp ground cloves
- 2 tsp ground cumin
- 2 tsp ground coriander
- 2 tsp paprika
- 2 tsp salt
- 1 tsp ground black pepper
- 1 tsp cayenne pepper (optional)
FOR THE SPICED LENTIL RICE
- 1 can (240g) rinsed, drained lentils
- 1 cup brown rice
- 1 1/2 cup water
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- 1 tsp paprika
- 1/2 tsp ground black pepper
- Salt to taste
FOR THE SAUCE
- 1/2 cup plain soy yoghurt
- Juice of 1/2 lemon
- 1/4 cup finely chopped fresh chives
- Salt to taste
- Black pepper to taste
Instructions:
- In a food processor, blend the kofta ingredients until you achieve a smooth consistency. If needed, add a little bit of water at a time until everything is bound together.
- Form 18 balls with your mixture. Put them on a baking tray lined with parchment paper. Flatten them with the palm of your hand to obtain disc-shaped patties. Let sit for 15 minutes and bake for 25 minutes at 200°C in the oven.
- In the meantime, put all of the ingredients for the lentil rice in a pot. Cover and cook on medium heat until you achieve a simmer. Reduce the heat to low and let simmer for about 10 minutes, or until the rice is soft and the water is fully evaporated.
- While the rice is cooking, mix all of the ingredients for the sauce in a small bowl.
Serving:
On a plate, put a ladle of the lentil rice and a few of the kofta. Spoon some of the sauce on top of the kofta. Top with fresh tomatoes, slices of lemon, or fresh chives for added freshness.