Lebeniye Soup with Meatballs and Chickpeas




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Ingredients:

6 servings
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

Recipe:


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.

Energy and Nutrition Facts:

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


Chickpea



Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.



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






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Lebeniye Soup with Meatballs and Chickpeas Energy and Nutrition Facts

Nutritional Information 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

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
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Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
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Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
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Spinach: Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
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Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
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Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
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Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
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Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
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Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
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Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
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Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
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Mint: Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
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