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
MY SPECIAL VEGAN KOFTE
Sizzling hot vegan kofte, served with a delicious cashew and peanut sauce and a refreshing minty yoghurt dip
Provided by Jamie Oliver
Categories Healthy meals Vegetables Dinner Party Mains Healthy vegetarian recipes Healthy lunch ideas
Time 1h
Yield 4
Number Of Ingredients 20
Steps:
- Toast the coriander and cumin seeds in a small frying pan over a medium heat for 2 to 3 minutes, then tip into a pestle and mortar and bash to a coarse powder.
- Peel and finely chop the ginger and garlic, then add to the frying pan over a medium heat with a splash of oil. Fry for 2 to 3 minutes, or until golden, then place into a food processor with the toasted spices.
- Coarsely grate the courgettes, place into a colander in the sink, then sprinkle with a good pinch of fine sea salt. Squeeze the mixture together with your hands to get rid of the excess moisture, then add to the processor.
- Pick the coriander leaves and set aside, then add half the coriander stalks to the processor with the drained chickpeas, breadcrumbs and a pinch of salt and pepper. Pulse until combined, but not smooth - you want to retain a bit of texture.
- Transfer to a clean work surface then, with wet hands, divide and shape the mixture into eight little fat fingers. Place onto a tray, then pop in the fridge to chill for around 20 minutes.
- For the minty yoghurt dip, halve the cucumber lengthways, scoop out and discard the watery seeds, then roughly chop.
- Pick and finely slice the mint leaves, then place into a bowl with the cucumber, yoghurt and a squeeze of lemon juice. Mix well.
- For the nutty sauce, peel and finely slice the onion and garlic, then finely slice the remaining coriander stalks. Place into a large frying pan over a medium heat with a splash of oil, then cook for a few minutes, or until golden.
- Add the cashew nuts and toast for a further 2 to 3 minutes, then transfer to a food processor. Add the coconut milk and peanut butter, then blitz until thick and smooth.
- Return the large frying pan to a medium heat with a splash of oil. Once hot, add the kofte and cook for around 2 minutes, or until golden and piping hot through, turning regularly.
- Divide the kofte between your plates, tear over the coriander leaves, then serve with the nutty sauce and minty yoghurt dip and lemon wedges for squeezing. Delicious with pitta breads or fluffy rice.
Nutrition Facts : Calories 443 calories, Fat 26.1 g fat, SaturatedFat 6.8 g saturated fat, Protein 19 g protein, Carbohydrate 34.7 g carbohydrate, Sugar 8.8 g sugar, Sodium 1.3 g salt, Fiber 8.1 g fibre
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