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Bean and Quinoa Kofta Calories
Source of fiber and plant protein
CALORIES
GI
POTASSIUM
FIBER
Bean and Quinoa Kofta Nutrition Facts
Selected: 100 g
170
KCAL / 100G
Carbs
27.1g
· 62%
Protein
8.4g
· 19%
Fat
3.5g
· 19%
Fiber
6.5g
Bean and Quinoa Kofta Vitamins & Minerals
Vitamins
Folate
78µg · 20% DV
B1
0.18mg · 15% DV
B6
0.16mg · 9% DV
B3
1.1mg · 7% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
157mg · 22% DV
Magnesium
57mg · 14% DV
Sodium
290mg · 13% DV
Bean and Quinoa Kofta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bean and Quinoa Kofta Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bean and Quinoa Kofta Contain Allergens?
No known major allergens
Which Diets Is Bean and Quinoa Kofta Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bean and Quinoa Kofta Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.35g
POLYUNSATURATED
1.12g
Omega 6:3 ratio 26.3:1
Above the ideal 4:1 (26.3:1).
Foods Similar to Bean and Quinoa Kofta
Bean and Quinoa Kofta — Frequently Asked Questions
Can bean and quinoa kofta be made ahead of time?
Yes. The mixture can be prepared in advance and chilled, which often makes the kofta easier to shape and hold together.
Can bean and quinoa kofta be frozen?
Yes, both uncooked shaped kofta and fully cooked ones usually freeze well. Thawing in the fridge and reheating gently helps preserve texture.
How do I stop bean and quinoa kofta from falling apart?
Make sure the beans are not too wet and the cooked quinoa has cooled and drained well. Letting the mixture rest and adding a small amount of a dry binder such as oat flour or chickpea flour can help.
Is it better baked or pan-fried?
Baking is usually easier for even cooking and uses less added oil. Pan-frying gives a quicker browned crust, but the kofta need gentler handling.
Is bean and quinoa kofta good before or after a workout?
It can work at either time because it provides both carbohydrates and plant protein. Before training, a lighter serving may sit better, while after training it pairs well with vegetables or another protein source.
What goes well with bean and quinoa kofta?
It pairs well with crisp salads, yogurt-style sauces, tahini dressings, roasted vegetables, or wraps. Adding fresh vegetables and an acidic element like lemon can make the meal feel more balanced.
Is bean and quinoa kofta a good substitute for meat kofta?
It is a practical alternative in terms of shape, serving style, and satiety, but it is not identical in taste or texture. It also tends to bring more fibre than typical meat kofta.
Can bean and quinoa kofta cause bloating?
It can in some people, because beans are a common trigger for gas and bloating. Thorough cooking, gradual portion increases, and digestive spices may help reduce that effect.
Who should be careful with bean and quinoa kofta?
People with sensitive digestion may want to start with a smaller serving because legumes can feel heavy for some. Anyone with a known allergy or intolerance to one of the ingredients should also check the recipe carefully.
Does 'healthy' mean you can eat unlimited amounts of bean and quinoa kofta?
No. Even minimally processed, nutrient-dense foods still fit best into a balanced meal and portion that matches your needs.
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Nutrition data compiled from USDA FoodData Central and scientific sources.