CHICKPEA AND SWEET POTATO KOFTAS (REDUCED FAT)
From Mollie Katzen's "Vegetable Heaven:" "Koftas are little patties or balls made from ground or mashed vegetables. In traditional Indian cooking, they are usually deep-fried, and served in a creamy, savory sauce. In this recipe, the koftas are shaped into patties, similar to falafel, and sautéed or baked, instead of deep-fried. These delicious little koftas are also quite pretty-a deep shade of golden yellow, punctuated by nuggets of bright green peas. For a great lunch, serve them in pita, with minced tomatoes and Mediterranean Yogurt."
Provided by hannahactually
Categories Beans
Time 40m
Yield 16 patties
Number Of Ingredients 12
Steps:
- Peel and dice the sweet potato or yam, and cook it in boiling water until soft (about 10 minutes, depending on the size of the pieces). Drain well. You should have about 1 1/2 cups of cooked sweet potato. Transfer to a food processor.
- Add all other ingredients, except the flour, peas, and oil. Purée until fairly smooth. (The mixture might be very thick, depending on the sweet potato or yam, so be patient with this process.) Transfer to a bowl.
- Stir in the flour until thoroughly incorporated, then gently stir in the peas. Form into large or small patties. To make them really uniform and professional looking, use a 1/4-cup-capacity ice cream scoop or a 1/4-cup measure to scoop up portions of the mixture, then pat each one down until it is about 1/2-inch thick and 2 1/2 inches in diameter.
- Place a skillet over medium heat and add a little bit of oil. When the oil is really hot, add the patties, and sauté for about 8 to 10 minutes on each side, or until lightly browned and heated through. Serve hot, warm, or at room temperature.
CRISPY SWEET POTATOES WITH CHICKPEAS & TAHINI YOGURT
Barbecued sweet potato jackets with a bean and spinach filling, an ideal vegetarian option or make it vegan using a dairy-free yogurt alternative
Provided by Georgina Fuggle
Categories Lunch, Side dish
Time 1h20m
Yield serves 4 as a side
Number Of Ingredients 12
Steps:
- Wrap each potato in foil and put directly on the hot coals of a barbecue for 35-45 mins, depending on the size of the potatoes. Insert a skewer into each one to check that they're cooked. (Alternatively, heat oven to 200C/180C fan/gas 6 and put the foil-wrapped potatoes on a large baking sheet. Bake in the oven for 45 mins-1 hr or until the centre is soft. Once cooked, put under a hot grill for 3 mins until the skin is blackened and crispy.)
- Meanwhile, heat 1 tbsp olive oil in a large frying pan over a medium heat. Add the garlic and shallot and fry for 2-3 mins or until softened, then stir the chickpeas into the mixture. Gently warm through for 1 min or so, then add the spinach and leave to wilt. Add the dill.
- Whisk together the lemon juice, zest and remaining olive oil in a small bowl. Season to taste and stir into the chickpea mixture. Gently mash with a potato masher until the chickpeas are slightly crushed. Mix together the yogurt and tahini in another small bowl, and season to taste with salt.
- Split the potatoes open lengthways. Fill with the bean mixture, drizzle over the tahini yogurt and top with the pine nuts and pomegranate seeds.
Nutrition Facts : Calories 535 calories, Fat 23 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 63 grams carbohydrates, Sugar 31 grams sugar, Fiber 13 grams fiber, Protein 12 grams protein, Sodium 0.3 milligram of sodium
VEGGIE KOFTA PITTAS WITH PICK & MIX SIDES
Pack pitta breads with spiced chickpea patties and serve with a carrot and tomato salad for a low fat, low-calorie vegetarian weeknight dinner
Provided by Sarah Cook
Categories Dinner, Lunch, Supper
Time 50m
Number Of Ingredients 18
Steps:
- Soften the onions and garlic with a few sprays of 1 Cal cooking spray and a splash of water in a non-stick pan. Once really soft, tip into a food processor with the chickpeas, breadcrumbs, egg, spices, lemon zest and juice, and plenty of seasoning. Pulse until fairly smooth, then add 30g of the spinach and pulse until finely chopped. Shape the mixture into 12 sausage-shaped koftas and put on a baking-parchment-lined baking tray. Chill while you heat oven to 200C/180C fan/gas 6.
- Spray the koftas a few times more with cooking spray, then bake for 20-25 mins until crisp and golden.
- Meanwhile, mix together all the carrot salad ingredients with some seasoning. Put the remaining spinach in a bowl and warm the pittas following pack instructions.
- Serve the koftas with warm pittas, extra spinach, carrot salad, fat-free yogurt and pickled chillies, if you like.
Nutrition Facts : Calories 421 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 70 grams carbohydrates, Sugar 10 grams sugar, Fiber 10 grams fiber, Protein 18 grams protein, Sodium 1.7 milligram of sodium
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