Vegetarian Koftas

May 15, 2023May 15, 20230 1
Vegetarian Koftas with Adzuki Beans and Bulgur Wheat
in Vegetarian

Prep

10 min

Cook

45 min

Ready In

55 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

6 ounces adzuki beans
1 1/3 cups bulgur wheat
2 cups vegetable stock
3 tablespoons olive oil
1 onion , finely chopped
2 garlic cloves , crushed
1 teaspoon ground coriander
1 teaspoon ground cumin
2 tablespoons fresh cilantro , chopped
3 eggs , beaten
3/4 - 1 cup dried breadcrumbs
1/2 teaspoon salt
1/2 teaspoon pepper

Nutrision Information

Servings Per Recipe
6-8
Calories
240
Sugar
3g
Fat
11g
Vegetarian Koftas are a delicious and healthy vegetarian take on traditional meat koftas. They are made with adzuki beans, a high-protein, fiber-packed legume, and bulgur wheat, a nutritious and filling whole grain. The koftas are seasoned with fragrant spices like coriander and cumin, as well as fresh cilantro. They are perfect for a meatless meal or as an appetizer for a party. Serve them hot with a side of your choice, such as tzatziki or hummus.

Instructions

1.Soak the adzuki beans in water overnight. The next day, drain and rinse the beans.
2.Bring the vegetable stock to a boil in a large pot. Add the drained adzuki beans and bulgur wheat to the pot, reduce heat to low, and cover. Cook for 25-30 minutes, until the beans and wheat are tender and all the liquid is absorbed.
3.While the grains are cooking, heat olive oil in a sauté pan over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
4.Add the ground coriander and cumin to the pan and cook for an additional minute, until fragrant.
5.In a large mixing bowl, combine the cooked adzuki beans and bulgur wheat, sautéed onion and garlic, fresh cilantro, beaten eggs, dried breadcrumbs, salt, and pepper. Mix well.
6.Form the mixture into 1-2 inch balls or oblong kofta shapes.
7.Heat 2 tablespoons of oil in a large skillet over medium heat. Add the koftas and cook until golden brown on all sides, turning frequently, about 15 minutes total.
8.Serve the Vegetarian Koftas hot with a side of your choice, such as tzatziki or hummus.

PROS

Vegetarian Koftas are a great meatless alternative to traditional meat koftas.
They are packed with protein, fiber, and whole grain carbohydrates, making them a healthy choice.

They are also easy to make and can be customized with your favorite spices and seasonings.

CONS

While they are healthier than traditional meat koftas, Vegetarian Koftas are still high in calories due to the eggs and breadcrumbs.
They should be enjoyed in moderation as part of a balanced diet.

HEALTH & BENEFITS

Adzuki beans are a great source of plant-based protein and are rich in fiber, potassium, and iron. Bulgur wheat is a whole grain that is rich in fiber, B-vitamins, and minerals like iron and magnesium. Together, these ingredients create a nutritious and satiating vegetarian protein that can contribute to weight management and digestive health.

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