Lentil Balls with Yogurt Sauce
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(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
469
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 469 cal. | (22 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.2 g | (47 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 10.1 mg | (84 %) | ||
| Vitamin K | 92.5 μg | (154 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 140 μg | (47 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 860 mg | (22 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 59 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
