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Easy Plant-Based Koftas With Chickpea Tabbouleh

Easy Plant-Based Koftas With Chickpea Tabbouleh

elena
This Easy Plant-Based Koftas With Chickpea Tabbouleh is currently my number one packed lunch for work! It's super easy to make, it's healthy and super filling!
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Main Course, Side Dish
Cuisine Mediterranean
Servings 4
Calories 293 kcal

Ingredients
  

  • 13 oz can/400 g white bean drained and rinsed
  • 1 medium carrot chopped
  • 1 cup/120g chickpea flour
  • 1/2 tsp dried parsley
  • 1/2 tsp of cumin
  • 1/2 tsp of dried thyme
  • salt pepper
  • 1 small shallot chopped
  • Tabbouleh:
  • 1/2 cup/100g of quinoa uncooked cooked per packet instructions.
  • 13 oz/1 can of chickpeas drained
  • 2 tsp of paprika
  • 1/2 tsp of cayenne pepper
  • 1 tsp of mixed dried herbs
  • 2 tsp of cumin
  • 1 tsp of dried ground coriander
  • 2 tsp of turmeric
  • 1/2 tsp of salt
  • Dressing:
  • 3 tbsp of tahini
  • 1 garlic clove minced
  • 1 lemon juice and zest
  • 1/4 tsp of salt

Instructions
 

  • For the kofta:
  • Preheat the oven to 375F/190°C.
  • In a blender or food processor blitz together the beans, carrot, shallot, and spices. Don’t blitz too much, otherwise it will be mushy. Leave a bit of chunk!
  • Transfer it to a bowl and whisk together with the chickpea flour.
  • Line a baking tray with parchment paper, and scoop a spoonful of the mixture into your hand and form the koftas or patties, placing them on the baking sheet. Place the chickpeas as well on the side and add all the spices under the tabbouleh section of the ingredient list and mix the chickpeas.
  • Bake the koftas for about 40 minutes, turning them at half time, so both sides will be evenly golden. Bake the chickpeas for 30 minutes.
  • Meanwhile, cook the quinoa by simply boiling it, or steaming it ( you can even use precooked quinoa if you like )
  • To make the dressing - whisk together all the ingredients under the dressing section under the ingredients list.
  • To serve, mix together the chickpea and quinoa, and top with the bean koftas and drizzle the dressing on top.
  • Enjoy!

Notes

The recipe makes 10 koftas in total. The calories in this recipe also include the tabbouleh. The recipe serves 4. 
You can refrigerate and consume it for up to 4 days.

Nutrition

Calories: 293kcal
Keyword glutenfree, healthy, mediterranean, oilfree, plantbased, tabbouleh, vegan
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