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Grilled Vegetarian Lentil Kofta

This delicious and healthy recipe is a rich source of iron, an essential element for the formation of red blood cells and the transportation of oxygen in the body. It contains lentils, which are rich in plant-based proteins that build muscles and provide the body with energy. Fresh vegetables and spices offer a variety of vitamins and minerals, such as iron and potassium, which support immune system health and keep you active throughout the day. Additionally, vitamins like Vitamin C and Vitamin E help protect the skin from premature aging, promote heart health, and antioxidants help protect the body's cells from damage. Here are some simple steps to prepare it.

Ingredients:

  1. ½ kg of brown lentils
  2. 1 teaspoon of chopped garlic
  3. 1 bunch of chopped fresh coriander
  4. 1 teaspoon of mixed spices
  5. A pinch of salt and pepper
  6. ¾ cup of fine breadcrumbs
  7. 1 tablespoon of vegetable ghee
  8. 2 boiled potatoes, cubed
  9. 1 onion, cubed

كفتة العدس

Preparation Method:

  1. Wash the lentils thoroughly, then soak them in water for 6 hours or overnight. After soaking, drain them well.
  2. In a deep bowl, mix the lentils with the potatoes, onion, garlic, and fresh coriander.
  3. Grind the mixture in a food processor until it becomes very smooth.
  4. Season the mixture with spices, then gradually add the breadcrumbs while kneading until you get a uniform texture.
  5. Gradually add the vegetable ghee or oil and knead it well, then shape the mixture into fingers and arrange them on a baking tray.
  6. Cook the kofta in the oven or fry it over low heat.
  7. Place hot charcoal in the middle of the tray, cover it, and leave it for 10 minutes to give it a grilled flavor, then serve it immediately.

Other Additions:

  1. You can add a little ground cumin to enhance the flavor.
  2. You can add grated carrots to the mixture for extra vitamins and flavor.
  3. If you prefer a spicy taste, add 1 teaspoon of chopped chili pepper.
  4. The kofta can be garnished with a little chopped parsley before serving.

Note: This recipe contains ingredients that may cause allergies in some individuals, such as lentils and onions. Please make sure there are no allergies to these ingredients before preparing.

كفتة العدس  المشوية

Nutritional Values and Calories:

1/2 kg of Brown Lentils:

  • Calories: 580 kcal
  • Protein: 45.1 g
  • Fat: 1.9 g
  • Carbohydrates: 100.65 g
  • Fiber: 39.5 g

1 teaspoon of chopped garlic:

  • Calories: 4 kcal
  • Protein: 0.19 g
  • Fat: 0.02 g
  • Carbohydrates: 0.93 g
  • Fiber: 0.1 g

1 bunch of chopped fresh coriander:

  • Calories: 6.9 kcal
  • Protein: 0.64 g
  • Fat: 0.16 g
  • Carbohydrates: 1.1 g
  • Fiber: 0.84 g

1 teaspoon of mixed spices:

  • Calories: 6 kcal
  • Protein: 0.3 g
  • Fat: 0.14 g
  • Carbohydrates: 1.1 g
  • Fiber: 0.6 g

A small pinch of salt and pepper:

  • Calories: 0 kcal

3/4 cup of fine breadcrumbs:

  • Calories: 266.25 kcal
  • Protein: 9.75 g
  • Fat: 3.75 g
  • Carbohydrates: 52.5 g
  • Fiber: 3 g

1 tablespoon of vegetable ghee:

  • Calories: 112 kcal
  • Fat: 12.73 g

2 boiled potatoes (cut into cubes):

  • Calories: 231 kcal
  • Protein: 6.06 g
  • Fat: 0.27 g
  • Carbohydrates: 52.74 g
  • Fiber: 6.6 g

1 chopped onion:

  • Calories: 44 kcal
  • Protein: 1.2 g
  • Fat: 0.11 g
  • Carbohydrates: 10.11 g
  • Fiber: 1.7 g

Total Nutritional Values:

  • Calories: 1219.5 kcal
  • Protein: 65.32 g
  • Fat: 8.78 g
  • Carbohydrates: 232.74 g
  • Fiber: 53.12 g

Health Benefits of Lentils

1. A Great Source of Plant-Based Protein

Lentils are an excellent source of plant-based protein, making them a perfect alternative to meat and poultry for vegetarians and those on a plant-based diet. Protein is essential for tissue building and repair, promoting satiety, and maintaining muscle health.

2. Rich in Fiber

Lentils are high in dietary fiber, which supports better digestion, regulates bowel movements, and helps prevent constipation. Fiber also keeps you feeling full for a longer time, aiding in weight management.

3. Full of Essential Vitamins and Minerals

Lentils are packed with important nutrients such as iron, potassium, and folate. Iron is crucial for transporting oxygen in the blood, potassium helps regulate blood pressure, and folate plays a key role in cell growth and red blood cell production.

4. Contains Antioxidants

Lentils are rich in antioxidants that protect the body from harmful free radicals, which can contribute to early aging and chronic diseases.

5. Helps Reduce Cholesterol

The fiber in lentils helps lower bad cholesterol (LDL) levels in the blood, reducing the risk of heart diseases.

6. Boosts Digestive Health

The fiber content in lentils nourishes beneficial gut bacteria, improving digestive health and strengthening the immune system.

7. Beneficial for Diabetics

Lentils are a suitable food for diabetics as they help regulate blood sugar levels due to their high fiber and protein content.

Mero Reda

مرحبا اسمي ميرنا لدي شغف بالطبخ و تقديم وصفات للدايت و لكن تكون مثل الطعام العادي و لكن بسعرات حرارية اقل و هو ما يجعل النظام الصحي مسلي و الشخص يستطيع ان ياكل اي شئ و بدون حرمان و اتمني ان تنال الوصفات اعجابكم

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