Recipes · Iranian · Grilled Dishes
Bonab Kabab
One serving has 611 kcal and 32 g protein, and at least a fifth of a woman's daily need of cobalamin (154%), niacin (85%), selenium (80%), zinc (75%), riboflavin (47%) and phosphorus (45%). Ready in 30 minutes.
- Preparation: 20 min
- Cooking: 10 min
- Makes: 1 serving (268 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: gluten, meat
Ingredients
- 160 g Lamb, ground, raw
- 50 g Onions, raw
- 1.3 g Salt
- 0.05 g Saffron
- 0.3 g Black pepper
- 1 g Lemon zest
- 5 g Lime juice
- 50 g Pita bread
Method
- Hand-chop or pound the lamb mince further with a heavy knife until it becomes a smooth, sticky paste with just a little texture left.
- Grate the onion, then squeeze it firmly in a cloth or sieve to remove the juice, keeping only the dry pulp.
- Mix the meat paste with the onion pulp, salt, pepper and saffron (if using) until well combined and slightly springy.
- Press the mixture firmly onto wide, flat skewers in a thin, even layer so it holds together on the grill.
- Grill over medium-high heat, turning carefully, 3-4 minutes per side until browned outside and cooked through to 71 °C (160 °F).
- Slide off the skewers onto warm flatbread, and serve with a scattering of sumac (the lemon zest stand-in) and a squeeze of lime.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 611 kcal | 29% |
| Carbohydrates | 33.3 g | |
| Water | 161 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 31.7 g | 66% |
| Tryptophan | 0.37 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.4 g | |
| Lysine | 2.5 g | |
| Methionine | 0.76 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 0.94 g | |
| Fat | 38.1 g | |
| Monounsaturated | 15.4 g | |
| Polyunsaturated | 3.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.4 g | |
| Saturated | 16.4 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 117 mg | |
| Calcium | 83.8 mg | 8% |
| Copper | 0.27 mg | 30% |
| Iron | 4 mg | 22% |
| Magnesium | 52.8 mg | 17% |
| Manganese | 0.39 mg | 22% |
| Phosphorus | 316 mg | 45% |
| Potassium | 501 mg | 11% |
| Selenium | 43.9 µg | 80% |
| Sodium | 869 mg | |
| Zinc | 6 mg | 75% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.52 mg | 47% |
| Niacin (vitamin B3) | 11.9 mg | 85% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 92.5 µg | 23% |
| Cobalamin (vitamin B12) | 3.7 µg | 154% |
| Choline | 122 mg | 29% |
| Vitamin A | 0.22 µg | 0% |
| Vitamin C | 6.5 mg | 9% |
| Vitamin D (D2 + D3) | 3.2 IU | 1% |
| Vitamin E | 0.5 mg | 3% |
| Vitamin K | 6.6 µg | 7% |
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
5.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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