Lentil Balls with Yogurt Sauce

0
Average: 0 (0 votes)
(0 votes)
Lentil Balls with Yogurt Sauce
share Share
print
bookmark_border Copy URL
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
469
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie469 cal.(22 %)
Protein23 g(23 %)
Fat20 g(17 %)
Carbohydrates49 g(33 %)
Sugar added0 g(0 %)
Roughage14.2 g(47 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.4 μg(2 %)
Vitamin E10.1 mg(84 %)
Vitamin K92.5 μg(154 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.7 mg(56 %)
Vitamin B₆0.4 mg(29 %)
Folate140 μg(47 %)
Pantothenic acid1.7 mg(28 %)
Biotin13.7 μg(30 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C11 mg(12 %)
Potassium860 mg(22 %)
Calcium143 mg(14 %)
Magnesium124 mg(41 %)
Iron6.3 mg(42 %)
Iodine4 μg(2 %)
Zinc3.1 mg(39 %)
Saturated fatty acids3.3 g
Uric acid101 mg
Cholesterol59 mg
Complete sugar15 g

Ingredients

for
4
Ingredients
250 grams red Lentils
8 Date
1 onion (finely chopped)
1 garlic clove (finely chopped)
2 Tbsps chopped almonds
1 egg
50 grams breadcrumbs
2 Tbsps chopped parsley
1 tsp Ras el hanout
freshly ground peppers
salt
vegetable oil (for cooking)
Yogurt dip
¼ bunch mint
200 grams Yogurt (0.1% fat)
How healthy are the main ingredients?
LentilalmondparsleymintDateonion

Preparation steps

1.

Pour about 1 liter of water (approximately 4 cups) in a pot, add lentils and cook until tender for 15-20 minutes. Drain and mash finely with a fork. Pit dates and chop finely.

2.

Puree lentil puree, add chopped onion, garlic, egg, bread crumbs, dates, almonds, chopped parsley and ras el hanout. Knead until dough forms and season with pepper and salt. Make walnut-sized balls. Heat oil in a saucepan and cook lentil balls (in portions) for 2-3 minutes or until golden brown. Drain on paper towels. Prepare sauce. Rinse mint and shake dry, pluck off leaves and chop finely. Combine with yogurt. Serve lentil balls with yougurt sauce.