Black bean and lentil vegetarian koftas
These tasty vegetarian koftas couldn't be easier to make, with no pre-cooking required! Plus, they can be served in all sorts of different ways.
Servings: 3 people
Calories: 273kcal
Recipe printed from www.easycheesyvegetarian.com
Ingredients
- 400 g tin black beans, drained (240g, or ~ 1 1/4 cups, when drained)
- 390 g tin green lentils, drained (235g, or ~ 1 1/4 cups, when drained)
- 80 g (~ 1/2 cup) fine breadcrumbs (I used shop-bought)
- 1 tbsp tomato puree / paste
- Few sprigs fresh coriander (cilantro), finely chopped
- 2 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp garlic granules
- Salt
- Black pepper
- Spray oil
Instructions
- Add the lentils and black beans to a bowl, and mash with a potato masher (it doesn't matter if some small lumps remain). Add the remaining ingredients (except the spray oil), including a generous pinch of salt and pepper, and mix thoroughly to combine.
- With clean hands, form the mixture into egg shapes (or balls, or burgers) - I made 12 in total. Place on a greased baking tray, and spray lightly with oil.
- Bake at 190°C (Gas Mark 5 / 375°F) for around 25 minutes, until browned and crispy. There are lots of serving suggestions within the blog post.
Nutrition
Nutrition Facts
Black bean and lentil vegetarian koftas
Amount Per Serving (4 koftas)
Calories 273
Calories from Fat 21
% Daily Value*
Fat 2.3g4%
Saturated Fat 0.5g3%
Cholesterol 0mg0%
Sodium 239mg10%
Potassium 604mg17%
Carbohydrates 48.9g16%
Fiber 12.8g51%
Sugar 3.2g4%
Protein 15.6g31%
Calcium 89mg9%
Iron 6mg33%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional information is approximate, and will depend on your exact ingredients. Please calculate your own nutritional values if you require accuracy for health reasons.