Recipes · Iranian · Main Courses
Tabriz Meatballs (Kufteh Tabrizi)
One serving has 629 kcal and 42 g protein, and at least a fifth of a woman's daily need of cobalamin (156%), vitamin K (154%), zinc (109%), selenium (84%), phosphorus (71%) and choline (69%). Ready in 100 minutes.
- Preparation: 40 min
- Cooking: 60 min
- Makes: 1 serving (463 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, egg, nut, sulphite
Ingredients
- 150 g Beef, ground, 85% lean, raw
- 15 g Rice, white, long-grain
- 15 g Split peas, dried
- 30 g Onions, raw
- 8 g Parsley, fresh
- 15 g Apricots, dried
- 8 g Walnuts
- 55 g Eggs, whole, raw
- 1 g Turmeric
- 15 g Tomato paste
- 0.05 g Saffron
- 1.3 g Salt
- 150 g Water
Method
- Cook the rice and split peas separately in water until just tender, then drain well.
- Mix the beef mince with the grated onion, cooked rice, split peas, chopped parsley, turmeric and half the salt into a smooth, well-combined paste.
- Flatten a large handful of the mixture in your palm, place a little of the chopped dried apricots and walnuts in the center along with the raw egg, and carefully wrap the meat mixture around it to fully enclose the egg in one giant, round meatball.
- Bring the water, tomato paste, saffron and remaining salt to a simmer in a wide pot.
- Gently lower in the meatball(s), cover and simmer very gently, without boiling hard, 45-55 minutes, turning occasionally, until cooked through to 74 °C (165 °F) at the center and the egg inside is fully set.
- Lift out carefully, slice thickly to reveal the egg inside, and serve with the broth spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 629 kcal | 30% |
| Carbohydrates | 39 g | |
| Water | 343 mL | |
| Fiber | 6.8 g | 23% |
| Protein | 42.4 g | 88% |
| Tryptophan | 0.3 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.2 g | |
| Methionine | 1 g | |
| Cystine | 0.53 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.2 g | |
| Histidine | 1.3 g | |
| Fat | 33.9 g | |
| Monounsaturated | 12.6 g | |
| Polyunsaturated | 5.7 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.6 g | |
| Saturated | 10.9 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 307 mg | |
| Calcium | 110 mg | 11% |
| Copper | 0.58 mg | 64% |
| Iron | 7.7 mg | 43% |
| Magnesium | 81.3 mg | 26% |
| Manganese | 0.99 mg | 55% |
| Phosphorus | 500 mg | 71% |
| Potassium | 1,135 mg | 24% |
| Selenium | 46.2 µg | 84% |
| Sodium | 705 mg | |
| Zinc | 8.7 mg | 109% |
| Thiamin (vitamin B1) | 0.34 mg | 31% |
| Riboflavin (vitamin B2) | 0.59 mg | 54% |
| Niacin (vitamin B3) | 9.3 mg | 66% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 44% |
| Pyridoxine (vitamin B6) | 0.8 mg | 62% |
| Folate (vitamin B9) | 101 µg | 25% |
| Cobalamin (vitamin B12) | 3.7 µg | 156% |
| Choline | 292 mg | 69% |
| Vitamin A | 167 µg | 24% |
| Vitamin C | 16.7 mg | 22% |
| Vitamin D (D2 + D3) | 49.6 IU | 8% |
| Vitamin E | 2.3 mg | 16% |
| Vitamin K | 138 µg | 154% |
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
5.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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