Chickpea and Sweet Potato Koftas (Reduced Fat)

May 25, 2023May 25, 20230 2
Reduced fat Chickpea and Sweet Potato Koftas recipe
in Vegetarian

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 medium sweet potatoes or 1 medium yam
1 can cooked chickpeas , rinsed and drained
1 large garlic clove
2 scallions , cut into 1-inch pieces
2 teaspoons lightly toasted cumin seeds
1 tablespoon minced fresh ginger
1 teaspoon salt
2 tablespoons fresh lemon juice
fresh ground black pepper
6 tablespoons unbleached white flour
1 cup peas
vegetable oil , for sauteeing

Nutrision Information

Servings Per Recipe
4
Calories
290
Sugar
5g
Fat
11g
Chickpea and Sweet Potato Koftas are a vegetarian twist on traditional kofta with a burst of flavors and health benefits. These koftas are made with roasted sweet potatoes and chickpeas, which are combined with cumin seeds and ginger to form a tasty dough mixture. Peas are added to the mixture for a boost in flavor and nutrition. The balls are then cooked in a frying pan and served hot with a favorite chutney or dipping sauce. These koftas are suitable for vegetarians and those who are looking to maintain a reduced-fat diet.

Instructions

1.Preheat the oven to 425°F.
2.Prick the sweet potato a few times with a fork, wrap it in aluminum foil, and roast in the oven for 45 minutes, or until soft.
3.Remove the sweet potato from the oven and let it cool.
4.In a food processor, blend the chickpeas, garlic, scallions, and cumin seeds until chopped but still chunky.
5.Add the cooled sweet potato, ginger, salt, lemon juice, and black pepper to the food processor and pulse until well combined.
6.Add the flour gradually, pulsing the food processor until a dough-like mixture forms.
7.Grind the peas in a blender or food processor to a paste.
8.Add the pea paste to the kofta mixture and mix well.
9.Form the mixture into golf ball-sized balls and flatten slightly.
10.Heat a few tablespoons of vegetable oil in a frying pan and cook the koftas until browned on both sides.
11.Serve hot with your favorite chutney or dipping sauce.

PROS

These koftas are vegetarian and reduced fat, making them a healthy and delicious meal option.

They are easy to make and perfect for a quick lunch or dinner.

CONS

These koftas may be tricky to form and require some precision in order to keep their shape.

They require a decent amount of prep time and may not be suitable for beginners in the kitchen.

HEALTH & BENEFITS

These koftas are a great source of fiber and protein due to the chickpeas and peas.
Sweet potatoes are rich in vitamins and minerals, including vitamins A and C, and potassium, which can help maintain healthy blood pressure levels.
The koftas are also baked and reduced in fat, which makes them a healthier option compared to traditional deep-fried koftas.

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