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Loading...| 1 teaspoon oil | |
| 1 small onion , finely minced | |
| 2 garlic cloves , finely minced | |
| 1 teaspoon cumin | |
| 400 g chickpeas , drained | |
| 1 egg , beaten | |
| 425 g tuna in olive oil , well drained | |
| 1 tablespoon flat leaf parsley , chopped | |
| 1 lemon , zest of , grated | |
| 1 1/2 cups fresh breadcrumbs | |
| 1/2 cup natural yoghurt or 1/2 cup Greek yogurt | |
| 2 tablespoons shredded of fresh mint |
| 1. | In a pan, saute onions and garlic in oil until softened and fragrant. |
| 2. | Add cumin and chickpeas to the pan and mash with a fork. |
| 3. | In a mixing bowl, combine the mashed chickpea mixture, beaten egg, well-drained tuna, parsley, and lemon zest. |
| 4. | Add breadcrumbs and mix until the mixture comes together. |
| 5. | Shape the mixture into small balls or patties. |
| 6. | Heat oil in a large frying pan and fry the koftas until golden brown on both sides. |
| 7. | Serve with a side of natural or Greek yogurt and fresh mint. |
Tuna Kofta is a healthy and protein-rich meal option.
It is easy to prepare and budget-friendly as well.
Canned tuna may contain high amounts of sodium and mercury, so you should consume it in moderation.
The koftas can break apart while frying if the mixture is too wet.
Tuna is an excellent source of lean protein and omega-3 fatty acids.
Chickpeas are rich in fiber and plant-based protein, which can help in maintaining healthy blood sugar levels.
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