Baked Chick Pea Patty
Baked Chick Pea Patty
MAIN MEAL
Vegetable soup - Baked Chick Pea Patty - Tomato salad
ALL RECIPES
INGREDIENTS
Serving for 4
| 2 cups of boiled chick peas |
| 1 egg |
| 1 slice of crumbled whole wheat bread |
| 2 cloves of garlic, mashed |
| 1 small-sized onion |
| 7 branches of parsley, finely chopped |
| 2 tablespoons of sunflower oil |
| Cumin, salt, black pepper, red pepper flakes |
| (For the sauce) |
| 1 cup of low-fat yogurt, 1 matchbox-sized piece of cottage cheese, 1 heaping teaspoon of tahini |
RECIPE
Mix all ingredients and prepare into patties. Place the patties on baking paper in a baking tray and bake for 30 minutes at 190 °C. Mash the cottage cheese in yogurt and add tahini for the sauce. Bon appetit.
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 19 and over) | Men (age 19 and over) | ||||
| Energy | 239,6 kcal | 12 | 12 | ||
| Protein | 13,1 g | 23 | 23 | ||
| Fat | 10,5 g | 16 | 16 | ||
| Carbonhydrate | 22,5 g | 8 | 8 | ||
| Fiber | 9,5 g | 32 | 32 | ||
| Topl.folik asit | 97,6 µg | 24 | 24 | ||
| Sodium | 110,3 mg | 6 | 6 | ||
| Iron | 3,4 mg | 23 | 34 | ||
| Vit. B12 | 0,3 µg | 12 | 12 | ||
| Vit. B1 | 0,2 mg | 24 | 18-20 | ||
| Magnesium | 76,8 mg | 25-26 | 19-22 | ||
| Calcium | 158,9 mg | 16 | 16 | ||
| Zinc | 1,25 mg | 72 | 50 | ||
About Chick Pea:
High in fibers, which supports the digestive system functions.
Good source of zinc, which plays and important role for the immune system and healthy growth and development.
Gassy side effects may be minimized by steeping or cooking well. Do not discard the cooking water.
100 g Chick Pea contains;
| Energy | 113,8 kcal |
| Protein | 8,4 g (30%) |
| Fat | 1,4 g (11%) |
| Carbonhydrate | 16,3 g (58%) |
| Fiber | 9,4 g |
| Total folic acid | 80,0 µg |
| Sodium | 9,0 mg |
| Calcium | 53,0 mg |
| Potassium | 287,0 mg |
| Vit. C | 0,9 mg |
| Zinc | 1,3 mg |
| Vit. A | 12,0 µg |
| Carotene | 0,1 mg |
| Vit. K | 125,0 µg |
References:
Dietary Guidelines for Turkey. Faculty of Health Sciences, Department of Nutrition and Dietetics, Hacettepe University, 2015.
Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
Nutrition Information Systems (BEBIS 7.2)
EFSA Scientific opinion 2009; 7(9): 1229. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
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