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 |
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.
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 |
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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