Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.2% of RDA
• Calories: 11.9% of RDA
• Carbs: 15.6% of RDA
• Fat (total lipid): 5.0% of RDA
• Fiber: 27.9% of RDA
• Fructose: 2.5% of RDA
• Protein: 10.6% of RDA
• Sodium: 12.3% of RDA
• Sugar: 26.9% of RDA
• Vitamin A (IU): 15.1% of RDA
• Vitamin B6: 21.4% of RDA
• Vitamin C: 11.0% of RDA
• Iron: 0.6% of RDA
• Magnesium: 15.4% of RDA
• Manganese: 223% of RDA
• Niacin: 12.2% of RDA
• Potassium: 17.0% of RDA
• Zinc: 10.7% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat oven to 350 F.
MAKING THE PATTIES
2.
Wash the potatoes and cauliflower. Cut into large pieces. You want about 2 cups of each: cauliflower and potatoes. You want equal portions of each.
3.
Combine the cauliflower, potato, and curry powder in a pan. Add about 1/2 cup water, enough to cover the bottom of the pan. Cover and bring to a boil.
4.
Drain and rinse chickpeas. Add chickpeas to the simmer potato cauliflower mixture. Cover and continue to cook, over medium heat.
5.
Cook until potatoes are falling apart.
6.
Chop the apricots.
7.
Add the brown rice flour and chopped apricots to the potato cauliflower mixture.
8.
Cook until mixture is very dry and all of the flour has been absorbed.
9.
Transfer cooked mixture to a blender or food processor.
10.
Puree until smooth. Transfer pureed potato mixture to a large bowl. Add the chopped cilantro, peas, and salt. Stir well to combine. Taste to adjust seasoning.
SHAPING AND BAKING SAMOSAS
11.
Portion about 1/4 cup for each samosa. Place on a baking sheet lined with a non-stick baking mat or parchment. You'll have about 24 samosas.
12.
Bake at 350 F for about 40 - 50 minutes. Flip after the first 25-30 min of cooking and keep baking until dry and golden brown.
You can make and shape your burgers and freeze until ready to eat. Simply transfer right from your freezer to a 350 F oven for 40-50 minutes and enjoy.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 238
Protein 11.9 g
Carbohydrates 42.8 g
Iron 0.11 mg
Fiber 7.81 g
Calcium 2.25 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
