Name: Veggie kofta pittas with pick & mix sides
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 6
Cuisine: Middle Eastern
Ingredients: 2 onions chopped; 2 garlic cloves crushed; 1 Cal cooking spray for frying; 2 x 400g cans chickpeas drained; 100g fresh brown breadcrumbs; 1 large egg; 2 tsp ground cumin; 2 tsp ground coriander; zest 1 lemon 1 tbsp juice, plus extra wedges to serve; 85g baby spinach; toasted pitta breads to serve; 175g fat-free natural or Greek yogurt to serve; pickled chillies or jalapeños (optional), to serve; 200g carrots coarsely grated; 200g tomatoes diced; ½ red onion finely chopped; 2 tbsp red wine vinegar; 1 tsp sugar

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Veggie kofta pittas with pick & mix sides

Veggie kofta pittas with pick & mix sides

Sarah Cook

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Serves 6

Easy

Prep: 20 mins

Cook: 30 mins

A star rating of 4.8 out of 5.4 ratingsRate

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Pack pitta breads with spiced chickpea patties and serve with a carrot and tomato salad for a low fat, low-calorie vegetarian weeknight dinner

Freezable (koftas only)

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

2 onions

chopped
2 garlic cloves

crushed
1 Cal cooking spray

for frying
2 x 400g cans chickpeas

drained
100g fresh brown breadcrumbs
1 large egg
2 tsp ground cumin
2 tsp ground coriander
zest 1 lemon

1 tbsp juice, plus extra wedges to serve
85g baby spinach
toasted pitta breads

to serve
175g fat-free natural or Greek yogurt

to serve
pickled chillies or jalapeños

(optional), to serve

For the carrot & tomato salad

200g carrots

coarsely grated
200g tomatoes

diced
½ red onion

finely chopped
2 tbsp red wine vinegar
1 tsp sugar

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Nutrition: per serving

kcal421

low
fat5g

low
saturates1g
carbs70g
sugars10g
fibre10g
protein18g
salt1.7g

Method

step 1

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.
step 2

Spray the koftas a few times more with cooking spray, then bake for 20-25 mins until crisp and golden.
step 3

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.
step 4

Serve the koftas with warm pittas, extra spinach, carrot salad, fat-free yogurt and pickled chillies, if you like.

RECIPE TIPS

CUT DOWN ON OIL

We often use more oil than we need when cooking, and this can dramatically hike up the calories. For these recipes, we used a 1 Cal cooking spray - where oil is mixed with water - to achieve a 500 calorie limit. If you use regular oil instead, use it sparingly with a splash of water or it will affect the final calorie count.

Recipe from Good Food magazine, December 2014

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A star rating of 4.8 out of 5.4 ratings

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