Spicy chickpea koftas with Indian slaw
Make low-calorie, vegetarian spicy chickpea koftas with Indian slaw for a healthy, satisfying dinner. This recipe is brilliantly simple, mega cheap and packed with flavour and it's ready and on the table in 25 minutes.
Serves: 4 (Plus leftovers to make lunch x 1 serve)
Time to make: 25 mins
Total cost: $10.64 / $2.66 per serve
(at time of publication)
Ingredients
- Koftas
- 390g can chickpeas (I used Delmaine)
- spray oil
- 1 small onion, finely chopped
- 2 carrots, peeled and grated
- 1 inch (2cm) piece fresh ginger, grated
- 1 clove garlic, grated
- ½ teaspoon ground cinnamon
- 1 teaspoon garam masala
- ½ cup finely chopped fresh coriander
- zest of lemon lemon ½ lemon
- salt and freshly ground pepper
- Indian slaw
- 2 tablespoons sunflower seeds
- 1 teaspoon mustard seeds
- 2 tablespoons mango chutney (I used Patak’s)
- 1 tablespoon plain yoghurt
- 1 tablespoon lite mayonnaise (I used Weight Watchers)
- salt and freshly ground pepper
- ½ red cabbage, finely sliced
- 1 red onion, finely sliced
- ½ cup roughly chopped fresh coriander
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Instructions
1 Mash the chickpeas in a large bowl with a potato masher or fork. Spray a frying pan with oil and put onto a medium heat. Add the onion and gently fry for 2 minutes then add the grated carrot, ginger and garlic, stir for 2-3 minutes. Pour in the cinnamon and garam masala and stir for a couple of minutes to release the fragrances. Add the mixture to the chickpeas with the fresh coriander and lemon zest, season and mix well.
2 Take a golf ball-sized amount of mixture and shape into a kofta. Repeat this with the rest of the mixture, making 10-12 koftas and place them in the fridge while you make the slaw.
3 Pour the sunflower seeds and mustard seeds into a dry frying pan and toast on a low heat until the mustard seeds start popping and the sunflower seeds are pale brown, remove from the heat and place to one side.
4 To make the dressing: in a small bowl combine the mango chutney, yoghurt and mayonnaise. Mix well until smooth and season to taste.
5 In a large bowl add the red cabbage, red onion and coriander. Roughly combine, then pour over the dressing and add half of the toasted seeds. Mix roughtly, coating all the cabbage in dressing. Transfer to a serving dish and sprinkle over the remaining seeds.
6 Take the koftas from the fridge and place a frying pan on a medium heat, spray with oil and fry the koftas in batches until golden brown.
7 Serve the koftas alongside the slaw and enjoy!
Variations
Turn it into lunch: Take 1 Lebanese flatbread and place 2 leftover koftas in the centre, mash with a fork and spread out to the sides. Add 1/2 cup of leftover slaw and roll the tortilla up, tucking in the edges tightly, then slice in half.
HFG tip
Choose your chickpeas carefully; some brands have bigger, softer chickpeas and it’s worth paying a little bit more for a brand you know will work well when mashed.
Nutrition Info (per serve)
-
Calories 227cal
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Kilojoules 950kJ
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Protein 9.6g
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Total fat 7.2g
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–Saturated fat 0.9g
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Carbohydrates 28.3g
-
–Sugars 14.2g
-
Dietary fibre 10.9g
-
Sodium 745mg
-
Calcium 120mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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2 comments on Spicy chickpea koftas with Indian slaw
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Can extra koftas be frozen?
Hi Wendy
Thanks for your question. Yes, the cooked koftas can be frozen.
Warm regards
Jenny de Montalk, Healthy Food Guide editor