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Ингредиенты
- 1 x 15-oz (225 g) can kidney beans, rinsed and liquid removed
- 1/2 c. (125 ml) dry yellow split peas
- 1/2 c. (125 ml) dry mung beans*
- 4 c. (1 L) water
- 1/2 c. (125 ml) short-grain rice
- 1/2 lb (225 g) grnd beef or possibly lamb
- 1/4 tsp (1 ml) cayenne pepper
- 1/4 tsp (1 ml) grnd cinnamon Salt and freshly grnd pepper to taste
- 3 Tbsp. (45 ml) vegetable oil
- 1 lrg onion, finely minced
- 1 lrg ripe tomato, peeled and minced
- 1 Tbsp. (15 ml) minced fresh dill
- 1 c. (250 ml) yogurt
Инструкции
- * Available in health food stores and Asian specialty shops
- Combine the beans and half the water in a pot over moderate heat and bring to a boil. Reduce the heat and simmer partially covered for 30 min. Stir in the rice and cook an additional 30 min.
- Meanwhile, mix together the grnd meat, cayenne, cinnamon, salt, and pepper. Roll the mix into small 1/2-inch (1 cm) balls. Heat the oil in a large skillet over moderate heat and saute/fry the onion till it is lightly browned, about 10 min. Add in the meatballs and brown on all sides. Stir in the remaining water and tomatoes and simmer covered for 30 min. Add in the meatball mix to the bean mix.
- Stir in the dill and yogurt and heat till almost boiling. Serve immediately.
- Serves 4 to 6.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 521g | |
| Recipe makes 4 servings | |
| Calories 554 | |
| Calories from Fat 205 | 37% |
| Total Fat 23.04g | 29% |
| Saturated Fat 6.2g | 25% |
| Trans Fat 0.27g | |
| Cholesterol 48mg | 16% |
| Sodium 84mg | 4% |
| Potassium 1014mg | 29% |
| Total Carbs 60.21g | 16% |
| Dietary Fiber 12.5g | 42% |
| Sugars 9.46g | 6% |
| Protein 27.5g | 44% |
