Kefta

Kefta is a flavorful vegetarian Moroccan breakfast dish made from spiced chickpeas and vegetables, shaped into patties and pan-fried to perfection. This dish is both satisfying and nutritious, offering a delightful start to your day.

Ingredients

• Canned chickpeas - 400 grams, drained and rinsed
• Red bell pepper - 1 medium, finely chopped
• Green onion - 2, finely sliced
• Fresh parsley - 2 tablespoons, chopped
• Fresh cilantro - 2 tablespoons, chopped
• Garlic - 2 cloves, minced
• Cumin powder - 1 teaspoon
• Coriander powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• All-purpose flour - 3 tablespoons
• Olive oil - 3 tablespoons, for frying
• Lemon - 1, for serving

Steps

1. In a large mixing bowl, mash the drained chickpeas with a fork or potato masher until mostly smooth with some texture remaining.
2. Add the finely chopped red bell pepper, green onion, parsley, cilantro, minced garlic, cumin, coriander, paprika, salt, and black pepper to the mashed chickpeas, and mix well.
3. Gradually add the flour to the mixture, stirring until it holds together. If the mixture is too wet, add a little more flour until it is manageable.
4. Shape the mixture into small patties, about 5 cm wide and 1 cm thick.
5. Heat the olive oil in a large skillet over medium heat. Once hot, add the patties in batches, cooking for about 4-5 minutes on each side or until golden brown and crispy.
6. Remove the patties from the skillet and drain on paper towels to remove excess oil.
7. Serve warm with lemon wedges for squeezing over the top.

Nutrition

• Calories: 300
• Protein: 12 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from chickpeas, supporting muscle health.
• High in dietary fiber, promoting digestive health and satiety.

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