Kofta Kebab

Kofta Kebab is a delightful vegan Indian dish made from spiced lentils and vegetables, grilled to perfection. This dish offers a smoky flavor and is perfect for a barbecue or a cozy dinner.

Ingredients

• Red lentils - 100 grams
• Potato - 100 grams, boiled and mashed
• Onion - 50 grams, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, finely chopped
• Cilantro (coriander leaves) - 2 tablespoons, chopped
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/4 teaspoon
• Chickpea flour (besan) - 2 tablespoons
• Oil - 2 tablespoons, for grilling
• Lemon juice - 1 tablespoon

Steps

1. Rinse the red lentils under cold water until the water runs clear, then soak them in water for 30 minutes.
2. In a pan, heat 1 tablespoon of oil over medium heat, add chopped onion, garlic, ginger, and green chili. Sauté until onions are translucent.
3. Drain the soaked lentils and add them to the pan, along with cumin powder, coriander powder, garam masala, salt, and black pepper. Cook for about 5-7 minutes, stirring occasionally.
4. Remove the mixture from heat and allow it to cool slightly, then add the mashed potato, chickpea flour, and chopped cilantro. Mix well until all ingredients are combined.
5. Form the mixture into small kebab shapes (about 6-8 kebabs).
6. Heat a grill or a non-stick pan over medium heat and brush with remaining oil. Grill the kebabs for about 4-5 minutes on each side, or until they are golden brown and slightly crispy.
7. Remove from heat, drizzle with lemon juice, and serve hot with mint chutney or your choice of dipping sauce.

Nutrition

• Calories: 220
• Protein: 9 g
• Carbs: 35 g
• Fiber: 10 g
• Sugar: 2 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from lentils and chickpea flour.
• High in fiber, which aids in digestion and promotes gut health.

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