Kofta Salad

Kofta Salad is a vibrant and nutritious vegetarian dish featuring spiced lentil balls served on a bed of fresh greens and vegetables. This delightful salad offers a perfect balance of flavors and textures, making it a refreshing meal option.

Ingredients

• Red lentils - 100 grams
• Onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, finely chopped (optional)
• Coriander powder - 1 teaspoon
• Cumin powder - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Fresh coriander leaves - 2 tablespoons, chopped
• Oil - 2 tablespoons (for frying)
• Mixed salad greens - 100 grams
• Cucumber - 1 small, diced
• Tomato - 1 medium, diced
• Carrot - 1 small, grated
• Lemon juice - 1 tablespoon
• Olive oil - 1 tablespoon
• Salt and pepper - to taste

Steps

1. Rinse the red lentils under cold water until the water runs clear, then soak them in water for 15 minutes.
2. Drain the soaked lentils and blend them in a food processor with chopped onion, garlic, ginger, green chili, coriander powder, cumin powder, turmeric powder, and salt until it forms a smooth batter.
3. Fold in the chopped fresh coriander leaves into the lentil mixture.
4. Heat oil in a frying pan over medium heat. Shape the lentil mixture into small balls (about 2.5 cm in diameter) and gently place them in the hot oil.
5. Fry the koftas until they are golden brown on all sides, about 5-7 minutes. Remove and drain on paper towels.
6. In a large bowl, combine the mixed salad greens, diced cucumber, diced tomato, and grated carrot.
7. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper to make the dressing.
8. Drizzle the dressing over the salad and toss gently to combine.
9. Serve the salad topped with the warm koftas.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 5 g
• Sodium: 450 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle health.
• Packed with vitamins and minerals from fresh vegetables, promoting overall health.

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