Vegetable Kofta

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Vegetable Kofta
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
575
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie575 cal.(27 %)
Protein15 g(15 %)
Fat24 g(21 %)
Carbohydrates73 g(49 %)
Sugar added0 g(0 %)
Roughage13.2 g(44 %)
Vitamin A4.5 mg(563 %)
Vitamin D0.4 μg(2 %)
Vitamin E13.5 mg(113 %)
Vitamin K71.2 μg(119 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.5 mg(54 %)
Vitamin B₆0.6 mg(43 %)
Folate92 μg(31 %)
Pantothenic acid1.7 mg(28 %)
Biotin20.5 μg(46 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C35 mg(37 %)
Potassium1,517 mg(38 %)
Calcium135 mg(14 %)
Magnesium92 mg(31 %)
Iron4.2 mg(28 %)
Iodine15 μg(8 %)
Zinc2.1 mg(26 %)
Saturated fatty acids3 g
Uric acid92 mg
Cholesterol55 mg
Complete sugar28 g

Ingredients

for
4
Ingredients
1 kilogram carrots
salt
200 grams or pita white bread (day-old)
10 dried Apricot
3 garlic cloves
1 bunch leaves parsley
1 bunch mint
3 Tbsps Pine nuts
1 tsp ground paprika (sweet)
1 egg
100 grams Pastry flour
6 Tbsps sunflower oil
1 Lime
How healthy are the main ingredients?
carrotwhite breadPine nutsparsleymintsalt

Preparation steps

1.

Peel carrots and set 2 carrots aside for garnishing. Cut remaining carrots into pieces and cook until tender in slightly salted water. Drain and place into a bowl, then mash well.  

2.

Crumb bread well. Chop apricots finely.  Peel 2-3 cloves of garlic and squeeze. Rinse parsley and mint, shake dry and finely chop leaves. Combine all ingredients with mashed carrots. Add pine nuts, peppers and egg, season lightly with salt and process everything into a moist and slightly sticky mixture. 

3.

Place flour onto a plate. Shape 1-inch rolls out of mixture and coat with flour. Heat oil in a pan and cool kofta for about 5-10 minutes on all sides. 

4.

Rinse and slice lime, add to the pan and saute briefly. 

5.

Cut remaining carrots with a peeler into thin strips and arrange together with lime slices decoratively on plates. Top with kofta and serve warm or cold.

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