Vegetable Koftas Recipes

Steps:

• Soften the onions and garlic with a few sprays of 1 Cal cooking spray and a splash of water in a non-stick pan. Once really soft, tip into a food processor with the chickpeas, breadcrumbs, egg, spices, lemon zest and juice, and plenty of seasoning. Pulse until fairly smooth, then add 30g of the spinach and pulse until finely chopped. Shape the mixture into 12 sausage-shaped koftas and put on a baking-parchment-lined baking tray. Chill while you heat oven to 200C/180C fan/gas 6.
• Spray the koftas a few times more with cooking spray, then bake for 20-25 mins until crisp and golden.
• Meanwhile, mix together all the carrot salad ingredients with some seasoning. Put the remaining spinach in a bowl and warm the pittas following pack instructions.
• Serve the koftas with warm pittas, extra spinach, carrot salad, fat-free yogurt and pickled chillies, if you like.

Steps:

• Combine the bulgur wheat and vegetable stock in a saucepan. Bring to a boil, then simmer for about 10 minutes, or until liquid has been absorbed. Set aside to cool.
• Meanwhile, in a large bowl, combine the adzuki beans, 2 tablespoons of olive oil, onion, garlic, cumin, coriander, cilantro, hot sauce, and the egg. Mash with a potato masher or sturdy whisk until fairly smooth. Soak the bread in milk, then squeeze out the excess; add to the bean mixture along with the bulgur. Mix using your hands until everything is well blended. Cover, and refrigerate for 1 hour, or until firm.
• Preheat the oven to 425 degrees F (220 degrees C).
• Wet your hands, and form the kofta into 32 oval shapes. Press onto skewers four at a time. Brush with remaining olive oil. Place on a baking sheet or broiling pan.
• Bake for 10 to 15 minutes in the preheated oven. Turn over, brush again with oil, and continue baking for 5 to 10 minutes, until crispy.

Steps:

• Heat olive oil and butter in a large saucepan over medium heat. Add cumin seeds, cardamom pods, whole cloves, cinnamon stick, and bay leaf. Cook until spices start to sputter, about 1 minute. Stir in onion, ginger, and garlic. Cook and stir until onion is softened and just starting to brown, about 5 minutes.
• Stir in diced tomatoes, coriander, turmeric, cumin, garam masala, cayenne, and salt. Bring mixture to a gentle simmer; add yogurt and stir well. Add frozen vegetable balls. Pour in hot water to thin sauce slightly to desired consistency. Bring mixture back to a simmer and cook, covered, until sauce is thickened and vegetable balls are heated through, 10 to 15 minutes.