Koftedes

Koftedes are delicious vegan Greek meatballs made from a blend of lentils, herbs, and spices, offering a hearty and satisfying dish. Perfectly spiced and served with a tangy tomato sauce, these koftedes are a delightful addition to any meal.

Ingredients

• Brown lentils - 150 grams
• Onion - 1 medium, finely chopped
• Garlic - 3 cloves, minced
• Fresh parsley - 30 grams, chopped
• Fresh mint - 15 grams, chopped
• Oregano - 1 teaspoon, dried
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Chickpea flour - 50 grams
• Olive oil - 2 tablespoons for frying
• Tomato sauce - 200 grams for serving
• Lemon - 1, juiced

Steps

1. Rinse the brown lentils and cook them in a pot of boiling water for about 20 minutes, or until tender. Drain and let cool.
2. In a large mixing bowl, combine the cooked lentils, chopped onion, minced garlic, parsley, mint, oregano, cumin, paprika, salt, and black pepper.
3. Using a fork or potato masher, mash the mixture until combined but still slightly chunky.
4. Add chickpea flour to the mixture and mix well to form a dough-like consistency. If too wet, add a bit more chickpea flour.
5. Shape the mixture into small balls, about 3 cm in diameter.
6. Heat olive oil in a skillet over medium heat. Fry the koftedes for about 5-7 minutes on each side, or until golden brown and crispy.
7. In a separate saucepan, heat the tomato sauce and add lemon juice. Simmer for a few minutes until heated through.
8. Serve the koftedes hot, drizzled with the tomato sauce.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 54 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from lentils and chickpea flour.
• Rich in dietary fiber, promoting digestive health.

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