Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Hazelnut | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 375 ml lentils, soaked overnight
- 60 g fresh wholemeal breadcrumbs
- 100 g chopped hazelnuts
- 10 ml mild mustard, prepared
- salt
- 2 ml freshly ground black pepper
- 30 ml olive oil
- 2 leeks
- 2 carrots, grated
- 2 egg whites
- 6-8 slices feta cheese
- 2 tomatoes, ripe and sliced
- 30 ml freshly chopped parsley
- 5 ml chopped fresh basil
Directions
1. Preheat oven to 180°C.
2. Cook lentils for ± 30 minutes in water until tender.
3. Drain and mix with the breadcrumbs, hazelnuts, mustard, salt and pepper.
4. Heat 15 ml oil in a frying pan and sauté leeks and carrots until tender.
5. Add to lentil mixture.
6. Stir in the egg whites.
7. Place into an ovenware dish, finishing with a layer of feta cheese.
8. Arrange the tomato slices on top and sprinkle the remaining oil over them.
9. Sprinkle the parsley and basil on top.
10. Cover and bake for 15-20 minutes in preheated oven.
11. Remove lid and bake for a further 3-8 minutes .
Category:Egyptian Recipes
Category:Egyptian Vegetarian