Kefta Végétarienne

Kefta Végétarienne is a flavorful Moroccan baked dish made with spiced lentils and vegetables, delivering a wholesome and satisfying meal. This vegetarian take on traditional kefta is infused with aromatic herbs and spices, making it a delightful addition to any dinner table.

Ingredients

• Green lentils - 150 grams
• Carrot - 1 medium, grated
• Zucchini - 1 medium, grated
• Red onion - 1 small, finely chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 30 grams, chopped
• Cilantro - 30 grams, chopped
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Chili powder - 1/2 teaspoon
• Egg - 1 large
• Breadcrumbs - 50 grams
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Rinse the green lentils under cold water, then cook them in a pot with 500 ml of water for about 20 minutes or until tender. Drain and set aside.
3. In a large mixing bowl, combine the cooked lentils, grated carrot, grated zucchini, chopped red onion, minced garlic, chopped parsley, chopped cilantro, cumin, paprika, salt, black pepper, chili powder, and egg. Mix well until all ingredients are fully combined.
4. Gradually add the breadcrumbs until the mixture holds together but is not too dry.
5. Lightly grease a baking dish with olive oil. Shape the lentil mixture into small patties or kefta shapes and place them in the dish.
6. Drizzle the remaining olive oil and lemon juice over the kefta. Bake in the preheated oven for 20-25 minutes or until golden brown.
7. Remove from the oven and let cool for a few minutes before serving.

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• Rich in plant-based protein from lentils.
• High in fiber, promoting digestive health.
• Contains vitamins and minerals from vegetables.
• Low in saturated fat, contributing to heart health.

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