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Vegetable Kofta Calories
Meatball with vegetables, source of protein and fiber
CALORIES
GI
POTASSIUM
FIBER
Vegetable Kofta Nutrition Facts
Selected: 100 g
145
KCAL / 100G
Carbs
8.5g
· 24%
Protein
10.2g
· 29%
Fat
7.2g
· 47%
Fiber
2.6g
Vegetable Kofta Vitamins & Minerals
Vitamins
B12
0.7µg · 29% DV
B3
2.1mg · 13% DV
Vitamin A
110µg · 12% DV
Biotin
3.5µg · 12% DV
Minerals
Sodium
330mg · 14% DV
Selenium
7.5µg · 14% DV
Phosphorus
95mg · 14% DV
Zinc
1mg · 9% DV
Vegetable Kofta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Vegetable Kofta Processed?
NOVA 3
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 Vegetable Kofta Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable Kofta Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegetable Kofta Fat Profile
SATURATED
2.3g
MONOUNSATURATED
2.6g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Vegetable Kofta
Vegetable Kofta — Frequently Asked Questions
How can vegetable kofta be made crispier?
Bake or air-fry the kofta in a single layer and lightly oil the surface to encourage browning. If pan-frying, avoid overcrowding the pan so moisture can escape.
Is vegetable kofta better baked or pan-fried?
Baking or air-frying is a convenient option that usually needs less added oil, while pan-frying creates a more deeply browned exterior. The best method depends on the texture you prefer.
Why does vegetable kofta fall apart?
Kofta can crumble when the mixture is too wet or has not had time to rest. Squeezing excess liquid from grated vegetables and chilling the shaped patties briefly can help them hold together.
Can vegetable kofta be frozen before cooking?
Yes. Freeze shaped uncooked kofta on a tray first, then transfer them to an airtight freezer bag or container. They can often be cooked from frozen; start with moderate heat so they warm through without burning outside.
How long does cooked vegetable kofta keep in the fridge?
Once cooled and stored in an airtight container, cooked kofta generally keeps for 3 to 4 days in the refrigerator. Reheat until hot all the way through before serving.
What goes well with vegetable kofta?
Yogurt sauce, a fresh salad, or lemony herbs balance its savory flavor well. Serving it with bulgur or whole-grain bread can make the meal more filling.
Can vegetable kofta fully replace meat kofta?
It can be a satisfying alternative in flavor and texture, but its protein quality and overall nutrition depend on the recipe. Pairing it with yogurt, legumes, or another protein-rich food can help make the meal more balanced.
Is vegetable kofta a good post-workout meal?
Vegetable kofta can fit into a post-workout meal because it provides both protein and carbohydrate. For a more substantial recovery meal, add yogurt, ayran, or a legume-based side dish.
Is vegetable kofta too heavy to eat at night?
That depends mainly on the portion, cooking method, and side dishes. A baked portion served with salad or yogurt is usually lighter than a fried version with rich sauces.
Can people with egg or gluten allergies eat vegetable kofta?
This product contains egg and gluten, so it is not suitable for people with an egg allergy, coeliac disease, or a medically diagnosed gluten-related condition. Homemade versions can use egg-free binders and gluten-free breadcrumbs, with care to avoid cross-contact.
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Nutrition data compiled from USDA FoodData Central and scientific sources.