Boiled chickpeas | 1 cup |
Rice | 1/2 cup |
Egg | 1 pc |
Flour | 1 tbsp |
Yogurt | 1 cup |
Hot water | 1.5 lt |
For the meatballs: | |
Ground beef | 250 gr |
Onion | 1 medium size |
Black pepper | |
Salt | |
Dry mint |
Knead the ground meat with onion and spices, and make nut-size balls. Take the meatballs on a tray and sprinkle some flour on them. Boil the rice and when they soften, add the chickpeas. Beat the yogurt, egg, and flour and add hot water gradually. Pour this mixture into the rice and chickpeas, add the meatballs and cook until it boils. Serve with dry mint.
Nutrition Facts | 1 serving | (%) Daily Value | |||
---|---|---|---|---|---|
Women (age 19 and over) | Men (age 19 and over) | ||||
Energy | 220 kcal | 11 | 11 | ||
Carbonhydrate | 20.5 g | 7 | 7 | ||
Protein | 14.7 g | 26 | 26 | ||
Fat | 8.6 g | 13 | 13 | ||
Fiber | 3.8 g | 13 | 13 | ||
Vitamin A | 46.6 mcg | 6 | 5 | ||
Vitamin E (eq.) | 0.9 mg | 7 | 6 | ||
Vitamin B2 | 0.2 mcg | 18 | 16 | ||
Total Folic Acid | 44.1 mcg | 11 | 11 | ||
Calcium | 79.9 mg | 8 | 8 | ||
Iron | 2.2 mg | 14 | 22 | ||
Zinc | 2.4 mg | 34 | 24 | ||
Vitamin C | 2.3 mg | 2 | 2 | ||
Potasium | 339.5 mg | 10 | 10 | ||
Phosphor | 208.8 mg | 30 | 30 | ||
Magnesium | 45.3 mg | 15 | 13 | ||
Vitamin B6 | 0.2 mg | 17 | 14 | ||
Vitamin B12 | 1.9 mcg | 64 | 64 |
References:
- 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):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
Energy and Nutrition Facts | In 1 serving |
---|---|
Energy | 511.5 kcal |
Carbonhydrate | 67.5 g |
Protein | 18.8 g |
Fat | 19 g |
Fiber | 10.3 g |
Vitamin A | 49.6 mcg |
Vitamin E (eq.) | 7. 3 mg |
Vitamin B2 | 0.3 mg |
Total Folic Acid | 69.6 mcg |
Calcium | 108.4 mg |
Iron | 3.6 mg |
Zinc | 3.3 mg |
Vitamin C | 5.2 mg |
Potasium | 476 mg |
Phosphor | 270.3 mg |
Magnesium | 90.3 mg |
Omega-3 | 0.2 g |
Vitamin B6 | 0.3 mg |
Vitamin B12 | 1.9 mcg |
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