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Recipe Category / Legumes / Beans

Greek vegetarian soutzoukakia

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Method

For vegetarian oriental meatballs

  • Place the chickpeas in a bowl with a generous amount of water and add salt. Soak them for 12 hours or overnight, until they soften.
  • When ready, drain, rinse and dry off. Transfer to a food processor and pulse a little, making sure you don’t create a paste.
  • Transfer to a bowl and add olive oil, baking powder, cumin, lemon zest, lemon juice, grated onion, grated garlic, finely chopped mint, salt and pepper. Mix thoroughly.
  • Shape the mixture into oval shaped meatballs, dredge in flour.
  • Place a deep pan over medium to high heat, add the oil and let it get hot. Carefully add the meatballs in batches and fry until they turn golden. Transfer to a baking pan lined with paper towels to drain.

For the sauce

  • In a shallow pot, add the olive oil, finely chopped onion, cinnamon stick, bay leaves, dry oregano, pepper, chili, minced garlic, granulated sugar and tomato paste. Sauté.
  • Add the grated tomato, salt and pepper. Lower heat and add the fried meatballs to the pot. Cover with lid and simmer for 10 minutes.
  • Serve with boiled basmati rice, thyme, fresh oregano and olive oil.
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Nutritional
Chart

Nutrition information per portion

473
Calories (kcal)
24 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

18.0
Total Fat (g)
26 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

2.5
Saturated Fat (g)
13 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

54.0
Total Carbs (g)
21 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

9.3
Sugars (g)
10 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

17.0
Protein (g)
34 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

12.0
Fibre (g)
48 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.95
Sodium (g)
16 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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