Middle Eastern Lentil & Kofta Bowl by Sy Recipe

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Middle Eastern Lentil & Kofta Bowl by Sy
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Ingredients
21
Count
Nutrition
160
Calories
Total time
90
Minutes
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Ingredients:

Directions:

  1. Mix the kofta ingredients and set aside.
  2. Put stock in a pot (non-stick Teflon) and after heated add; peas (lentils), celery, onion, tomato paste and let simmer for about 30+ minutes, with the cover on.
  3. Stirring occasionally.
  4. When the lentils are three quarters done, reserve about 1/2 cup for later use.
  5. Remove pot from stove and puree the soup, then back on the stove.
  6. After the soup is reduced somewhat, add; Semneh Seasonings and puree again.
  7. Let soup simmer for about 15 minutes, stir often (and make sure nothing sticks to the bottom of the pot).
  8. When you have a real thick soup add the 1/2 cup reserved lentils and cook for one minutes more.
  9. The soup should be thick which will allow the koftas, zucchini and red peppers to float on top when added.
  10. While the soup is cooking, make the koftas.
  11. Form about 12-16 small flat kofta patties and fry with a little oil (or grilled).
  12. Make sure that the ground poultry is thoroughly cooked, flatten them with a spatula.
  13. Put the zucchini and chopped red pepper into a big bowl, add the butter and then into the microwave for about 1 minutes.
  14. Do not over cook!
  15. Add the thick lentil soup to each bowl.
  16. Make a nice looking design around the bowl by placing 2- koftas, 3 slices of zucchini and garnish with red peppers.
  17. Enjoy, with pita bread and accompanied with hot chili sauce, yogurt sauce, mint sauce, sour cream, sour pickles/vegetables, lemon wedges on the side.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 160.01 Kcal (670 kJ)
Calories from fat 43.02 Kcal
% Daily Value*
Total Fat 4.78g 7%
Cholesterol 25.97mg 9%
Sodium 172.59mg 7%
Potassium 462.28mg 10%
Total Carbs 16.42g 5%
Sugars 4.07g 16%
Dietary Fiber 5.58g 22%
Protein 13.61g 27%
Vitamin C 12.1mg 20%
Iron 2.1mg 12%
Calcium 28.3mg 3%
Amount Per 100 g
Calories 95.39 Kcal (399 kJ)
Calories from fat 25.65 Kcal
% Daily Value*
Total Fat 2.85g 7%
Cholesterol 15.48mg 9%
Sodium 102.89mg 7%
Potassium 275.59mg 10%
Total Carbs 9.79g 5%
Sugars 2.42g 16%
Dietary Fiber 3.33g 22%
Protein 8.11g 27%
Vitamin C 7.2mg 20%
Iron 1.2mg 12%
Calcium 16.9mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.8
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol,
  • good source of fiber

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