Vegetarian Kofta (Kofta Nabatiya)

Ingredients

• 1 cup Lentils (Brown or green lentils recommended)
• 1 Potato (Peeled and chopped)
• 1 Onion (Chopped)
• 1 Carrot (Chopped)
• Fresh Parsley (Finely chopped; about 1/2 cup)
• 1 cup Whole Wheat Flour (Can substitute with semolina or breadcrumbs)
• Salt (To taste)
• Black Pepper (To taste)
• Paprika (To taste)
• Cumin (To taste)
• Turmeric (Optional, mentioned in transcript)

Steps

1. 1

   In a large pot, combine the lentils, potato, onion, and carrot.

2. 2

   Cover the ingredients with water and bring to a boil. Simmer for approximately 50 minutes until all vegetables and lentils are very soft.

3. 3

   Drain the mixture thoroughly in a colander to remove all excess water.

4. 4

   Transfer the drained mixture to a bowl and mash it very well using a potato masher or fork until a smooth, cohesive paste is formed.

5. 5

   Add the finely chopped parsley, whole wheat flour (or semolina), salt, black pepper, paprika, cumin, and turmeric.

6. 6

   Mix all ingredients together until the dough is well combined and easy to handle.

7. 7

   Shape the mixture into finger-shaped logs (kofta style) or small patties.

8. 8

   Preheat your oven to 400°F (200°C). Place the kofta on a baking sheet lined with parchment paper.

9. 9

   Bake in the oven until the kofta are firm and slightly browned on the outside. Alternatively, they can be pan-fried with a small amount of oil.

10. 10

    Serve warm, ideally in a sandwich or with a side salad.

Notes

This recipe is a great meat substitute as it is packed with plant-based protein. For a crispier texture, you can use semolina instead of whole wheat flour. The transcript mentions the creator was tired and chose this as a 'light' and easy meal because it mostly involves boiling and mashing.

Nutrition per serving

• vegetarian
• vegan
• high-protein
• main dish
• baked
• lentils
• healthy
• middle eastern