Difference between revisions of "Chickpea kebabs"

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Serving: 5 (10 kebabs, 2 kebabs per serving)
 
Serving: 5 (10 kebabs, 2 kebabs per serving)
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 +
{| class="wikitable sortable mw-collapsible"
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|-
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| colspan="3"|'''''Nutrition facts per serving'''''
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|-
 +
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 188         (''calories in whole recipe: 940'')'''
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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;"|'''''15%'''''
 +
| rowspan="3" style="background-color:#FFCEB5;"|'''''8.8g'''''
 +
| style="background-color:#FFCEB5;"|Protein: lysine
 +
| style="background-color:#FFCEB5;"|26%
 +
| style="background-color:#FFCEB5;"|0.5g
 +
|-
 +
| style="background-color:#FFCEB5;"|Protein: methionine
 +
| style="background-color:#FFCEB5;"|14%
 +
| style="background-color:#FFCEB5;"|0.1g
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|-
 +
| style="background-color:#FFCEB5;"|Protein: isoleucine
 +
| style="background-color:#FFCEB5;"|21%
 +
| style="background-color:#FFCEB5;"|0.4g
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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;"|'''''25%'''''
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| rowspan="3" style="background-color:#B5E6FF;"|'''''33.3g'''''
 +
| style="background-color:#B5E6FF;"|Fibers
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| style="background-color:#B5E6FF;"|21%
 +
| style="background-color:#B5E6FF;"|8.3g
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|-
 +
| style="background-color:#B5E6FF;"|Net carbs
 +
| style="background-color:#B5E6FF;"|n/a
 +
| style="background-color:#B5E6FF;"|25.0g
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|-
 +
| style="background-color:#B5E6FF;"|Sugars
 +
| style="background-color:#B5E6FF;"|n/a
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| style="background-color:#B5E6FF;"|4.8g
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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;"|'''''3.1g'''''
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| style="background-color:#EDCBFF;"|Omega-3
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| style="background-color:#EDCBFF;"|3%
 +
| style="background-color:#EDCBFF;"|0.0g
 +
|-
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| style="background-color:#EDCBFF;"|Omega-6
 +
| style="background-color:#EDCBFF;"|5%
 +
| style="background-color:#EDCBFF;"|0.9g
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|-
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| style="background-color:#EDCBFF;"|Saturated fats
 +
| style="background-color:#EDCBFF;"|n/a
 +
| style="background-color:#EDCBFF;"|0.3g
 +
|-
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| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 +
| style="background-color:#FEE1C3; width:55px;"|8%
 +
| style="background-color:#FEE1C3; width:55px;"|0.1mg
 +
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 +
| style="background-color:#FEE1C3; width:55px;"|4%
 +
| style="background-color:#FEE1C3; width:55px;"|0.1mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B3
 +
| style="background-color:#FEE1C3;"|5%
 +
| style="background-color:#FEE1C3;"|0.9mg
 +
| style="background-color:#FEE1C3;"|Vitamin B5
 +
| style="background-color:#FEE1C3;"|7%
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| style="background-color:#FEE1C3;"|0.4mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin B6
 +
| style="background-color:#FEE1C3;"|17%
 +
| style="background-color:#FEE1C3;"|0.2mg
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| style="background-color:#FEE1C3;"|Folate
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| style="background-color:#FEE1C3;"|13%
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| style="background-color:#FEE1C3;"|54.9μg
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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]
 +
| style="background-color:#FEE1C3;"|12%
 +
| style="background-color:#FEE1C3;"|114.3μg
 +
| style="background-color:#FEE1C3;"|Vitamin C
 +
| style="background-color:#FEE1C3;"|1%
 +
| style="background-color:#FEE1C3;"|1.6mg
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|-
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| style="background-color:#FEE1C3;"|Vitamin E
 +
| style="background-color:#FEE1C3;"|4%
 +
| style="background-color:#FEE1C3;"|0.7mg
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| style="background-color:#FEE1C3;"|Vitamin K
 +
| style="background-color:#FEE1C3;"|4%
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| style="background-color:#FEE1C3;"|5.8μg
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|-
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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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|-
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| style="background-color:#B5FFBB;"|Calcium
 +
| style="background-color:#B5FFBB;"|5%
 +
| style="background-color:#B5FFBB;"|59.4mg
 +
| style="background-color:#B5FFBB;"|Copper
 +
| style="background-color:#B5FFBB;"|34%
 +
| style="background-color:#B5FFBB;"|0.3mg
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|-
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| style="background-color:#B5FFBB;"|Iron
 +
| style="background-color:#B5FFBB;"|22%
 +
| style="background-color:#B5FFBB;"|1.8mg
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| style="background-color:#B5FFBB;"|Magnesium
 +
| style="background-color:#B5FFBB;"|11%
 +
| style="background-color:#B5FFBB;"|46.0mg
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|-
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| style="background-color:#B5FFBB;"|Manganese
 +
| style="background-color:#B5FFBB;"|62%
 +
| style="background-color:#B5FFBB;"|1.4mg
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| style="background-color:#B5FFBB;"|Phosphorus
 +
| style="background-color:#B5FFBB;"|19%
 +
| style="background-color:#B5FFBB;"|136.7mg
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|-
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| style="background-color:#B5FFBB;"|Potassium
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| style="background-color:#B5FFBB;"|4%
 +
| style="background-color:#B5FFBB;"|233.9mg
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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]
 +
| style="background-color:#B5FFBB;"|19%
 +
| style="background-color:#B5FFBB;"|10.8μg
 +
|-
 +
| style="background-color:#B5FFBB;"|Zinc
 +
| style="background-color:#B5FFBB;"|9%
 +
| style="background-color:#B5FFBB;"|1.0mg
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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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|}
  
 
Ingredients:
 
Ingredients:

Revision as of 11:23, 14 February 2021

Difficulty: 2/5

Preparation and cooking time: 1 hour and 45 minutes

Serving: 5 (10 kebabs, 2 kebabs per serving)

Nutrition facts per serving
CALORIES PER SERVING (kcal): 188         (calories in whole recipe: 940)
Proteins 15% 8.8g Protein: lysine 26% 0.5g
Protein: methionine 14% 0.1g
Protein: isoleucine 21% 0.4g
Carbohydrates 25% 33.3g Fibers 21% 8.3g
Net carbs n/a 25.0g
Sugars n/a 4.8g
Fats 4% 3.1g Omega-3 3% 0.0g
Omega-6 5% 0.9g
Saturated fats n/a 0.3g
Vitamin B1 8% 0.1mg Vitamin B2 4% 0.1mg
Vitamin B3 5% 0.9mg Vitamin B5 7% 0.4mg
Vitamin B6 17% 0.2mg Folate 13% 54.9μg
Vitamin A 12% 114.3μg Vitamin C 1% 1.6mg
Vitamin E 4% 0.7mg Vitamin K 4% 5.8μg
Vitamin B12 / / Vitamin D / /
Calcium 5% 59.4mg Copper 34% 0.3mg
Iron 22% 1.8mg Magnesium 11% 46.0mg
Manganese 62% 1.4mg Phosphorus 19% 136.7mg
Potassium 4% 233.9mg Selenium 19% 10.8μg
Zinc 9% 1.0mg Sodium to taste

Ingredients:

  • 480g (2 cans) rinsed and drained chickpeas
  • 1/2 roughly chopped medium-sized onion
  • 4 garlic cloves
  • 1 roughly chopped carrot
  • 1 1/2 tsp paprika
  • 1 tsp garam masala
  • 1/4 tsp black pepper
  • 1/4 tsp salt
  • 1/8 tsp cayenne
  • 1/8 tsp ground cinnamon
  • 1/8 tsp ground turmeric
  • 1 tbsp water
  • 1/2 cup whole-wheat flour OR oats

Instructions:

  • Pre-heat oven to 180°C.
  • In a food processor, put all of the ingredients for the kebabs except the flour. Blend until the mixture is smooth, but still has a few chunks remaining. Transfer the mixture to a large bowl and add the flour. Mix together until the flour is evenly incorporated. If you are not able to form balls of kebab in your hand, add more flour 1 tablespoon at a time.
  • Make 10 balls that are slightly bigger than a golf ball. Slowly roll them in your hands into cylinders. Place on a baking sheet lined with a silicone baking mat or parchment paper. Let rest for 30 minutes.
  • Bake until golden brown, or for about 1 hour.

Serving:

Put the kebabs on a large platter. Serve with a side of piyaz salad, bread, and some fresh yogurt.

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