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− | 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 '.
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− | For other recipes: '''[https://philosophicalvegan.com/wiki/index.php/Index_of_Recipes Index of Recipes]'''
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− | == Koftas with spiced lentil rice ==
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− | [[File:Koftas with spiced lentil rice.jpg|thumb]]
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− |
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− | Difficulty: 3/5
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− | Time: 2 hours
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− | Servings: 4
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− | Cost per serving: $1.55 (total cost: $6.20)
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− | {| class="wikitable sortable mw-collapsible mw-collapsed"
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− | |-
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− | | colspan="3"|'''''Nutrition facts per serving'''''
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− | |-
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− | | colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 321 (''calories in whole recipe: 1284'')'''
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− | |-
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− | | rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
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− | | rowspan="3" style="background-color:#FFCEB5;"|'''''35%'''''
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− | | rowspan="3" style="background-color:#FFCEB5;"|'''''19.7g'''''
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− | | style="background-color:#FFCEB5;"|Protein: lysine
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− | | style="background-color:#FFCEB5;"|64%
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− | | style="background-color:#FFCEB5;"|1.3g
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− | |-
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− | | style="background-color:#FFCEB5;"|Protein: methionine
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− | | style="background-color:#FFCEB5;"|23%
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− | | style="background-color:#FFCEB5;"|0.2g
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− | |-
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− | | style="background-color:#FFCEB5;"|Protein: isoleucine
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− | | style="background-color:#FFCEB5;"|47%
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− | | style="background-color:#FFCEB5;"|0.8g
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− | |-
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− | | rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
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− | | rowspan="3" style="background-color:#B5E6FF;"|'''''44%'''''
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− | | rowspan="3" style="background-color:#B5E6FF;"|'''''57.5g'''''
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− | | style="background-color:#B5E6FF;"|Fibers
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− | | style="background-color:#B5E6FF;"|37%
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− | | style="background-color:#B5E6FF;"|14.4g
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− | |-
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− | | style="background-color:#B5E6FF;"|Net carbs
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− | | style="background-color:#B5E6FF;"|n/a
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− | | style="background-color:#B5E6FF;"|43.1g
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− | |-
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− | | style="background-color:#B5E6FF;"|Sugars
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− | | style="background-color:#B5E6FF;"|n/a
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− | | style="background-color:#B5E6FF;"|2.5g
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− | |-
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− | | rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
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− | | rowspan="3" style="background-color:#EDCBFF;"|'''''4%'''''
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− | | rowspan="3" style="background-color:#EDCBFF;"|'''''2.9g'''''
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− | | style="background-color:#EDCBFF;"|Omega-3
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− | | style="background-color:#EDCBFF;"|33%
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− | | style="background-color:#EDCBFF;"|0.5g
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− | |-
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− | | style="background-color:#EDCBFF;"|Omega-6
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− | | style="background-color:#EDCBFF;"|4%
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− | | style="background-color:#EDCBFF;"|0.8g
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− | | style="background-color:#EDCBFF;"|Saturated fats
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− | | style="background-color:#EDCBFF;"|n/a
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− | | style="background-color:#EDCBFF;"|0.4g
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− | |-
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− | | style="background-color:#FEE1C3; width:125px;"|Vitamin B1
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− | | style="background-color:#FEE1C3; width:55px;"|37%
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− | | style="background-color:#FEE1C3; width:55px;"|0.4mg
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− | | style="background-color:#FEE1C3; width:125px;"|Vitamin B2
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− | | style="background-color:#FEE1C3; width:55px;"|16%
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− | | style="background-color:#FEE1C3; width:55px;"|0.2mg
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− | |-
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− | | style="background-color:#FEE1C3;"|Vitamin B3
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− | | style="background-color:#FEE1C3;"|24%
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− | | style="background-color:#FEE1C3;"|3.9mg
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− | | style="background-color:#FEE1C3;"|Vitamin B5
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− | | style="background-color:#FEE1C3;"|31%
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− | | style="background-color:#FEE1C3;"|1.6mg
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− | |-
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− | | style="background-color:#FEE1C3;"|Vitamin B6
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− | | style="background-color:#FEE1C3;"|41%
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− | | style="background-color:#FEE1C3;"|0.5mg
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− | | style="background-color:#FEE1C3;"|Folate
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− | | style="background-color:#FEE1C3;"|85%
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− | | style="background-color:#FEE1C3;"|340.8μg
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− | |-
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− | | 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]
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− | | style="background-color:#FEE1C3;"|5%
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− | | style="background-color:#FEE1C3;"|51.5μg
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− | | style="background-color:#FEE1C3;"|Vitamin C
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− | | style="background-color:#FEE1C3;"|8%
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− | | style="background-color:#FEE1C3;"|7.3mg
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− | | style="background-color:#FEE1C3;"|Vitamin E
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− | | style="background-color:#FEE1C3;"|6%
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− | | style="background-color:#FEE1C3;"|1.0mg
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− | | style="background-color:#FEE1C3;"|Vitamin K
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− | | style="background-color:#FEE1C3;"|44%
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− | | style="background-color:#FEE1C3;"|53.8μg
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− | | 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]
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− | | style="background-color:#FEE1C3;"|/
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− | | style="background-color:#FEE1C3;"|/
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− | | 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]
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− | | style="background-color:#FEE1C3;"|/
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− | | style="background-color:#FEE1C3;"|/
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− | | style="background-color:#B5FFBB;"|Calcium
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− | | style="background-color:#B5FFBB;"|9%
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− | | style="background-color:#B5FFBB;"|97.3mg
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− | | style="background-color:#B5FFBB;"|Copper
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− | | style="background-color:#B5FFBB;"|66%
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− | | style="background-color:#B5FFBB;"|0.6mg
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− | | style="background-color:#B5FFBB;"|Iron
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− | | style="background-color:#B5FFBB;"|105%
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− | | style="background-color:#B5FFBB;"|8.4mg
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− | | style="background-color:#B5FFBB;"|Magnesium
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− | | style="background-color:#B5FFBB;"|28%
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− | | style="background-color:#B5FFBB;"|113.6mg
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− | | style="background-color:#B5FFBB;"|Manganese
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− | | style="background-color:#B5FFBB;"|79%
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− | | style="background-color:#B5FFBB;"|1.8mg
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− | | style="background-color:#B5FFBB;"|Phosphorus
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− | | style="background-color:#B5FFBB;"|62%
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− | | style="background-color:#B5FFBB;"|435.1mg
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− | | style="background-color:#B5FFBB;"|Potassium
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− | | style="background-color:#B5FFBB;"|18%
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− | | style="background-color:#B5FFBB;"|863.7mg
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− | | 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]
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− | | style="background-color:#B5FFBB;"|20%
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− | | style="background-color:#B5FFBB;"|11.3μg
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− | | style="background-color:#B5FFBB;"|Zinc
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− | | style="background-color:#B5FFBB;"|28%
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− | | style="background-color:#B5FFBB;"|3.1mg
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− | | 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]
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− | |}
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− | Ingredients:
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− | FOR THE KOFTAS
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− | *2 cans (480g) rinsed, drained lentils
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− | *1 roughly chopped medium-sized onion
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− | *2 garlic cloves
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− | *2 tbps roughly chopped fresh parsley
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− | *1/4 cup breadcrumbs
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− | *1 tbsp chia seedss
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− | *1/2 tsp ground cinnamon
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− | *1/4 tsp ground cloves
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− | *2 tsp ground cumin
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− | *2 tsp ground coriander
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− | *2 tsp paprika
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− | *2 tsp salt
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− | *1 tsp ground black pepper
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− | *1 tsp cayenne pepper (optional)
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− | FOR THE SPICED LENTIL RICE
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− | *1 can (240g) rinsed, drained lentils
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− | *1 cup brown rice
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− | *1 1/2 cup water
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− | *1/2 tsp ground cumin
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− | *1/2 tsp ground coriander
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− | *1 tsp paprika
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− | *1/2 tsp ground black pepper
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− | *Salt to taste
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− | FOR THE SAUCE
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− | *1/2 cup plain soy yoghurt
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− | *Juice of 1/2 lemon
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− | *1/4 cup finely chopped fresh chives
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− | *Salt to taste
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− | *Black pepper to taste
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− | Instructions:
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− | *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.
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− | *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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− | *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.
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− | *While the rice is cooking, mix all of the ingredients for the sauce in a small bowl.
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− | Serving:
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− | 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.
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