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
BAKED KOFTA PITA SANDWICH, TURKISH STYLE (TUTORIAL)
In this easy baked kofta pita sandwich we have, flavor-packed ground lamb (or beef, if you prefer) patties, loaded on top of Greek pita with hummus spread, fresh veggies, and olives. A great weeknight option, or a make-your-own-sandwich bar for your next party! Step-by-step tutorial included.
Provided by The Mediterranean Dish
Categories Entree
Time 35m
Number Of Ingredients 20
Steps:
- Preheat the oven to 425 degrees F.
- In a large mixing bowl, combine the lamb, egg, bread crumbs, and garlic with the salt and the spices. With clean hands, kneed together until all is well-combined.
- Form the lamb mixture into small balls. Push lightly to flatten the meatballs into patties and arrange them about 1 inch apart on a large baking sheet. Do not crowd the kofta patties, use two baking sheets if necessary.
- Bake in the 425 degrees F heated oven for 20-25 minutes or until the kofta patties are well-browned and the center is fully done.
- While the kofta is baking, mix together a small equal amount of the spices (sumac, red pepper flakes, and smoked paprika). Set aside for now. Prepare the Greek pita bread, Sabra hummus spreads, and the rest of the fixings. You can set everything up for a make-your-own-sandwich bar, if you like.
- When the kofta patties are fully baked, remove from the oven and sprinkle the spice mixture on top.
- To make the pita sandwiches, spread a generous amount of the sea salt & cracked pepper Sabra hummus spread (or the garlic herb Sabra hummus spread) on the Greek pita, then top with the baby arugula and parsley.
- From here, add as many baked kofta patties as you like (usually 3-4 per pita is a good amount), and your choice of fixings; tomatoes, cucumbers, onions, olives, and jalapeno peppers. Finish off with another squeeze of the Sabra hummus spread!
- Serve the baked kofta pita sandwiches in folded wraps or open-faced. Enjoy!
VEGETARIAN KOFTA KABOBS
This makes a spicy and healthy version of one of my favorite dishes. Serve with tabbouleh, pita bread and olives for a wonderful feast. Black beans or chickpeas can be substituted for adzuki beans. Adjust hot sauce and garlic to your tastes.
Provided by sienna
Categories 100+ Everyday Cooking Recipes Vegetarian
Time 1h25m
Yield 8
Number Of Ingredients 16
Steps:
- Combine the bulgur wheat and vegetable stock in a saucepan. Bring to a boil, then simmer for about 10 minutes, or until liquid has been absorbed. Set aside to cool.
- Meanwhile, in a large bowl, combine the adzuki beans, 2 tablespoons of olive oil, onion, garlic, cumin, coriander, cilantro, hot sauce, and the egg. Mash with a potato masher or sturdy whisk until fairly smooth. Soak the bread in milk, then squeeze out the excess; add to the bean mixture along with the bulgur. Mix using your hands until everything is well blended. Cover, and refrigerate for 1 hour, or until firm.
- Preheat the oven to 425 degrees F (220 degrees C).
- Wet your hands, and form the kofta into 32 oval shapes. Press onto skewers four at a time. Brush with remaining olive oil. Place on a baking sheet or broiling pan.
- Bake for 10 to 15 minutes in the preheated oven. Turn over, brush again with oil, and continue baking for 5 to 10 minutes, until crispy.
Nutrition Facts : Calories 311.2 calories, Carbohydrate 56.6 g, Cholesterol 23.9 mg, Fat 6.4 g, Fiber 6.2 g, Protein 7.8 g, SaturatedFat 1 g, Sodium 343.2 mg, Sugar 3.3 g
VEGETARIAN KOFTA CURRY
Kofta curry - a saucy dish of gently spiced meatballs - is often made with meat. But this one, based on my grandfather's, swaps in a mash of beans. Bound with bread crumbs and seasoned with ginger, garlic, green chile and herbs, it's a variation full of flavor and texture. Have it with some flatbread and some sliced cucumber in yogurt, or spooned over a bowl of rice. It's also delicious in a sandwich the next day. Note: To make it with lamb, as in his original version, substitute 1 1/2 pounds ground lamb for the beans. Soak the bread crumbs in 1/2 cup whole milk first, then squeeze out any extra liquid before adding them to the mixing bowl.
Provided by Tejal Rao
Categories dinner, beans, vegetables, main course
Time 1h
Yield 4 servings
Number Of Ingredients 18
Steps:
- Put the garlic, ginger and green chiles in a food processor, and pulse until you have a coarse paste. Put half the paste into a large bowl. Set the rest aside.
- Add the beans, spring onions, fresh herbs, bread crumbs, egg, garam masala, chile powder and salt to the large bowl with the paste. Mix well with a fork, mashing up the beans as you go into small pieces.
- Heat the oven to 400 degrees and line a sheet pan with parchment paper. Shape the mixture into 1-inch balls and arrange on the pan. Drizzle with 2 tablespoons oil, and bake until lightly browned, about 25 minutes. Set aside.
- Meanwhile, heat the remaining oil in a large skillet over medium. Sauté the onion until soft and translucent, about 5 minutes. Add the remaining garlic, ginger and chile paste, and sauté until light golden brown, about 10 minutes. If using fresh tomatoes, purée them until smooth in the food processor. Stir the tomato purée or crushed tomatoes, coriander and cumin into the skillet, and simmer for about 20 minutes, stirring occasionally.
- Add the kofta to the skillet, and turn the heat to low. If necessary, add enough water for the liquid to come about two-thirds of the way up the sides of the meatballs, then simmer another 15 minutes, stirring occasionally, until the kofta are warmed through and the sauce has thickened. Season with salt and pepper, and garnish with a light dust of garam masala and some extra herbs.
EASY VEGETARIAN KOFTA CURRY
My mother-in-law is Indian and let me in on a secret: The vegetable balls from IKEA® make for a great and ridiculously easy vegetarian kofta curry. This is ready in just about 30 minutes, making it perfect for a weeknight. Serve with basmati rice.
Provided by Diana Moutsopoulos
Categories World Cuisine Recipes Asian Indian
Time 35m
Yield 6
Number Of Ingredients 20
Steps:
- Heat olive oil and butter in a large saucepan over medium heat. Add cumin seeds, cardamom pods, whole cloves, cinnamon stick, and bay leaf. Cook until spices start to sputter, about 1 minute. Stir in onion, ginger, and garlic. Cook and stir until onion is softened and just starting to brown, about 5 minutes.
- Stir in diced tomatoes, coriander, turmeric, cumin, garam masala, cayenne, and salt. Bring mixture to a gentle simmer; add yogurt and stir well. Add frozen vegetable balls. Pour in hot water to thin sauce slightly to desired consistency. Bring mixture back to a simmer and cook, covered, until sauce is thickened and vegetable balls are heated through, 10 to 15 minutes.
Nutrition Facts : Calories 150.4 calories, Carbohydrate 9 g, Cholesterol 6.4 mg, Fat 8.4 g, Fiber 3.5 g, Protein 9.8 g, SaturatedFat 2.4 g, Sodium 541.9 mg, Sugar 3.1 g
VEGETARIAN KOFTA PITAS
Meat-free Middle Eastern pitas, for a savory, easy meal.
Provided by RyanC Miami
Categories Vegetarian Sandwiches
Time 45m
Yield 4
Number Of Ingredients 14
Steps:
- Preheat an outdoor grill to medium-high heat and lightly oil the grate.
- Combine onion and cilantro in the bowl of a food processor; pulse until minced. Add ground beef substitute, paprika, Greek seasoning, cumin, cinnamon, cayenne, salt, and pepper; pulse until well combined. Form mixture into eight 4x2-inch patties.
- Cook patties on the preheated grill until no longer pink in the center, 7 to 8 minutes per side. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C).
- Fill each pita half with shredded lettuce, diced tomato, diced onion, 1 tablespoon tzatziki, and a cooked patty.
Nutrition Facts : Calories 401.4 calories, Carbohydrate 42.3 g, Fat 33 g, Fiber 5.1 g, Protein 6.5 g, SaturatedFat 0.1 g, Sodium 973.1 mg, Sugar 3.6 g
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