Like falafel, koftas are usually deep-fried, giving them a crispy coating. I decided to coat them in some breadcrumbs and bake them instead, keeping the crispy coating and cutting most of the fat.
I started by using Mollie Katzen's recipe for Chickpea and Sweet Potato Koftas in her book Vegetable Heaven. I made some changes along the way, including the decision to bake rather than sauté the koftas in a pan.
Served in whole wheat tortillas with some nonfat Greek yogurt as a sauce and a salad on the side, Baked Koftas turned out to be a perfectly quick and easy weeknight meal. Plus, since the recipe makes 4-6 servings, there were leftovers for lunches.
Baked Sweet Potato and Chickpea Koftas (Makes 10-12 koftas)
1 medium sweet potato, baked*
1 (15 oz.) can chickpeas, drained and rinsed
2 cloves garlic, peeled and roughly chopped
2 green onions, cut into 1-inch pieces
1/2 teaspoon curry powder
1/2 teaspoon cumin
1/2 teaspoon coriander (if you have it - if not, use an extra 1/2 teaspoon of cumin or curry powder)
1 teaspoon salt
2 Tablespoons fresh lemon juice (juice from half of a lemon)
Dash of black pepper and cayenne pepper to taste
1/4 cup whole wheat flour
1 cup frozen peas (no need to thaw)
Approximately 1/3 cup unseasoned breadcrumbs
Olive oil to drizzle on the top of the koftas before baking
*I bake sweet potatoes in the microwave and then peel the skin off, and there's an explanation of how to do this with pictures in the Sweet Potato Muffin recipe.
1. Preheat the oven to 400 degrees. Line a half sheet pan with parchment paper.
2. In the bowl of your food processor, add the sweet potato, chickpeas, garlic, green onions, curry powder, coriander, cumin, salt, lemon juice, and pepper.
low-fat Balsamic Yogurt dressing recipe for most of the salads I make. The recipe makes about 3/4 of a cup of dressing (enough for about 6 salads in our house), and I like to keep a jar of the dressing in the fridge for last-minute salads like these.
I whisked together some yogurt with a little bit of lemon juice and some seasonings to make a yogurt sauce, but you can use plain yogurt instead and even add some sliced cucumbers and tomatoes to the sandwich.
Refrigerate the leftovers and use them for sandwiches during the week. I sent C to work with a couple of these to heat up in a tortilla and some yogurt on the side. If you want to cut some carbs, you can serve these with just the yogurt sauce and a salad.
I made about 10 medium-sized koftas for dinner (enough for about 4 people), but you could definitely make smaller koftas and serve them as appetizers. Here are the nutrition facts for one medium-sized kofta:
Serving Size 88 g