Middle-Eastern Cuisine Recipes

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)

Cost per 2000 kcal: $9.66

Nutrition facts per serving
CALORIES PER SERVING (kcal): 321         (calories in whole recipe: 1284)
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.