Difference between revisions of "Middle-Eastern Cuisine Recipes"

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(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 basmati rice
+
*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

Koftas with spiced lentil rice.jpg

Difficulty: 3/5

Time: 2 hours

Servings: 4

Cost per serving: $1.55 (total cost: $6.20)

[Expand]Nutrition facts per serving
CALORIES PER SERVING (kcal): 355         (calories in whole recipe: 355)
Proteins 35% 19.7g Protein: lysine 64% 1.3g
Protein: methionine 23% 0.2g
Protein: isoleucine 47% 0.8g
Carbohydrates 44% 57.5g Fibers 37% 14.4g
Net carbs n/a 43.1g
Sugars n/a 2.5g
Fats 4% 2.9g Omega-3 33% 0.5g
Omega-6 4% 0.8g
Saturated fats n/a 0.4g
Vitamin B1 37% 0.4mg Vitamin B2 16% 0.2mg
Vitamin B3 24% 3.9mg Vitamin B5 31% 1.6mg
Vitamin B6 41% 0.5mg Folate 85% 340.8μg
Vitamin A 5% 51.5μg Vitamin C 8% 7.3mg
Vitamin E 6% 1.0mg Vitamin K 44% 53.8μg
Vitamin B12 / / Vitamin D / /
Calcium 9% 97.3mg Copper 66% 0.6mg
Iron 105% 8.4mg Magnesium 28% 113.6mg
Manganese 79% 1.8mg Phosphorus 62% 435.1mg
Potassium 18% 863.7mg Selenium 20% 11.3μg
Zinc 28% 3.1mg Sodium to taste

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.