Bean Ball Kebabs
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
166
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 166 cal. | (8 %) | ||
| Protein | 8.7 g | (9 %) | ||
| Fat | 4.86 g | (4 %) | ||
| Carbohydrates | 23.55 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.33 g | (4 %) |
more nutritional values
| Vitamin A | 104.51 mg | (13,064 %) | ||
| Vitamin D | 0.44 μg | (2 %) | ||
| Vitamin E | 1.54 mg | (13 %) | ||
| Vitamin B₁ | 0.09 mg | (9 %) | ||
| Vitamin B₂ | 0.14 mg | (13 %) | ||
| Niacin | 1.17 mg | (10 %) | ||
| Vitamin B₆ | 0.18 mg | (13 %) | ||
| Folate | 37.37 μg | (12 %) | ||
| Pantothenic acid | 0.19 mg | (3 %) | ||
| Biotin | 2.03 μg | (5 %) | ||
| Vitamin B₁₂ | 0.29 μg | (10 %) | ||
| Vitamin C | 44.53 mg | (47 %) | ||
| Potassium | 317.74 mg | (8 %) | ||
| Calcium | 55.1 mg | (6 %) | ||
| Magnesium | 20.39 mg | (7 %) | ||
| Iron | 2.11 mg | (14 %) | ||
| Iodine | 13.2 μg | (7 %) | ||
| Zinc | 0.37 mg | (5 %) | ||
| Saturated fatty acids | 0.79 g | |||
| Cholesterol | 38.5 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 handful cilantro
- 1 shallot
- 1 garlic clove
- 1 red chili pepper
- 400 grams black Beans (canned)
- 1 egg
- 2 Tbsps breadcrumbs (as needed)
- 2 Tbsps black Bean paste
- salt
- freshly ground peppers
- 1 small Zucchini
- 200 grams Cherry tomatoes (red and yellow)
- 1 Tbsp olive oil
Preparation steps
1.
Rinse the cilantro, shake dry and chop finely. Peel the shallot and garlic and chop finely. Rinse the chile pepper, remove the seeds and finely dice.
Drain the beans and purée with a hand blender. Add the egg, the cilantro, the shallot, the garlic and the chile pepper. Combine the breadcrumbs with the bean paste, season with salt and pepper and knead to a smooth and well-moldable dough. Add more breadcrumbs if necessary. Form about 12 small balls with wet hands.
2.
Rinse the zucchini and cut lengthwise into thin strips. Rinse and drain the tomatoes.
3.
Thread the balls onto skewers along with the zucchini slices and tomatoes. Brush with oil and grill on a barbecue for 5-10 minutes.
Serve hot.
