Recipes · Iraqi · Snacks
Arook (Iraqi Meat Patties)
One serving has 545 kcal and 31 g protein, and at least a fifth of a woman's daily need of cobalamin (131%), vitamin K (130%), zinc (84%), selenium (63%), niacin (53%) and phosphorus (52%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (267 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: beef, egg, gluten
Ingredients
- 130 g Beef, ground, 85% lean, raw
- 30 g Eggs, whole, raw
- 15 g Breadcrumbs, dry
- 30 g Onions, raw
- 5 g Parsley, fresh
- 15 g Bell pepper, green, raw
- 20 g Tomatoes, raw
- 4 g Garlic, raw
- 1 g Curry powder
- 0.3 g Black pepper
- 1 g Salt
- 0.3 g Baking powder
- 15 g Vegetable oil
Method
- Finely mince or grate the onion, bell pepper and tomato.
- Mix the beef mince with the breadcrumbs, baking powder, chopped vegetables, parsley, garlic, curry powder (used here for the traditional baharat spice blend), pepper and salt.
- Beat the egg and work it into the mixture until everything is well combined and slightly sticky.
- Shape into flat oval patties about 1.5 cm thick.
- Fry in the oil over medium heat 3-4 minutes per side until deeply browned and cooked through to 74 °C (165 °F).
- Serve hot, tucked into flatbread as a sandwich or on their own as a snack.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 545 kcal | 26% |
| Carbohydrates | 17.8 g | |
| Water | 176 mL | |
| Fiber | 2.5 g | 9% |
| Protein | 31.1 g | 65% |
| Tryptophan | 0.21 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.4 g | |
| Methionine | 0.78 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 0.97 g | |
| Valine | 1.6 g | |
| Histidine | 0.94 g | |
| Fat | 38.5 g | |
| Monounsaturated | 13.2 g | |
| Polyunsaturated | 10.1 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.8 g | |
| Saturated | 10.9 g | |
| Trans-Fats | 1.2 g | |
| Cholesterol | 200 mg | |
| Calcium | 117 mg | 12% |
| Copper | 0.22 mg | 24% |
| Iron | 4.8 mg | 26% |
| Magnesium | 46.8 mg | 15% |
| Manganese | 0.44 mg | 24% |
| Phosphorus | 366 mg | 52% |
| Potassium | 631 mg | 13% |
| Selenium | 34.7 µg | 63% |
| Sodium | 656 mg | |
| Zinc | 6.7 mg | 84% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.42 mg | 38% |
| Niacin (vitamin B3) | 7.4 mg | 53% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.66 mg | 51% |
| Folate (vitamin B9) | 56.5 µg | 14% |
| Cobalamin (vitamin B12) | 3.1 µg | 131% |
| Choline | 176 mg | 41% |
| Vitamin A | 85.4 µg | 12% |
| Vitamin C | 24.9 mg | 33% |
| Vitamin D (D2 + D3) | 28.5 IU | 5% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 117 µg | 130% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
4.8 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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