Vegan Meatballs in Vegetable Tomato Sauce
Vegan meatballs in vegetable tomato sauce - Plant protein power
Healthy, because
Even smarter
Nutritional values
Who has problems with the digestion, should reach to Rice reach for. The grain is easily digestible and gluten-free. The carbohydrates from them give energy and let the blood sugar level rise only slowly. Chickpeas are by much protein and iron a super meat substitute. So the body gets enough building material for all cells even without animal food.
Those who get them should choose a rice mixture with natural basmati rice. This provides even more fiber, vitamins and minerals than the light version. You are most likely to find this in unpackaged or organic stores.
(Percentage of daily recommendation)
| Calorie | 551 cal. | (26 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 83 g | (55 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 1.8 μg | (9 %) | ||
| Vitamin E | 10.7 mg | (89 %) | ||
| Vitamin K | 36.6 μg | (61 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 3.4 mg | (57 %) | ||
| Biotin | 27.7 μg | (62 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 74 mg | (78 %) | ||
| Potassium | 1,787 mg | (45 %) | ||
| Calcium | 185 mg | (19 %) | ||
| Magnesium | 140 mg | (47 %) | ||
| Iron | 6.4 mg | (43 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 367 mg | |||
| Cholesterol | 117 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 7 ozs basmati wild rice mix
- salt
- 14 ozs chickpeas (can; drained weight)
- 3 Tbsps whole grain breadcrumbs
- peppers
- ½ tsp ground paprika
- 1 green Bell pepper
- 1 Zucchini
- 1 carrot
- 1 stalk Celery
- 7 ozs small button Mushroom
- 2 Tbsps Canola oil
- 14 ozs strained tomato
- 2 parsley
- 2 sprigs thyme
Kitchen utensils
Preparation steps
Cook rice in 2.5 times the amount of salted water according to package directions for 8-10 minutes. Meanwhile, rinse chickpeas, drain and finely puree with a hand blender. Knead the mass with breadcrumbs, season with salt, pepper and paprika powder and form about 12-16 small balls from the mass with wet hands.
Clean and wash bell pepper, zucchini, carrot, celery, and mushrooms. Dice bell pepper, zucchini, and carrot, and slice celery.
Heat oil in a large deep frying pan. Fry the meatballs in it for 8 minutes over medium heat. Remove and sauté vegetables for 4 minutes. Add tomatoes and simmer for 5 minutes. Wash herbs, shake dry and chop. Add vegan meatballs to vegetables and let sit for 3-4 minutes. Sprinkle with herbs and serve with rice.
