Kefta with Tomato Sauce

Kefta with Tomato Sauce is a flavorful vegan Moroccan dish featuring spiced lentil and vegetable patties served in a rich, aromatic tomato sauce. This hearty meal is perfect for a satisfying lunch or dinner, bringing the essence of Moroccan cuisine to your table.

Ingredients

• Red lentils - 100 grams
• Carrot - 1 medium, grated
• Zucchini - 1 small, grated
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Cilantro - 2 tablespoons, chopped
• Cumin powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Tomatoes - 400 grams, canned, diced
• Vegetable broth - 200 ml
• Lemon juice - 1 tablespoon

Steps

1. Rinse the red lentils under cold water and then boil them in a pot with 300 ml of water for about 15 minutes or until soft. Drain and set aside.
2. In a mixing bowl, combine the cooked lentils, grated carrot, grated zucchini, minced garlic, chopped onion, cilantro, cumin, paprika, salt, and black pepper. Mix well until a sticky mixture forms.
3. Shape the lentil mixture into small patties, about 5 cm in diameter.
4. Heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side until golden brown. Remove from skillet and set aside.
5. In the same skillet, add the remaining tablespoon of olive oil and sauté any remaining onion and garlic until fragrant. Then add the diced tomatoes and vegetable broth. Bring to a simmer.
6. Add the kefta patties to the tomato sauce and let them cook for an additional 10 minutes, allowing the flavors to meld.
7. Finish with a squeeze of lemon juice before serving. Serve hot with crusty bread or over couscous.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 8 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• High in plant-based protein from lentils.
• Rich in dietary fiber, promoting digestive health.
• Loaded with vitamins and minerals from fresh vegetables.

Tags