Packed with spices and soy protein, this tasty kofta recipe pairs great with a simple, zesty tzatziki dip! Just add warm pita bread and salad ingredients to create your own middle eastern feast!
Protein Packed Koftas with Tangy Tzatziki
Serves: 10 Koftas
Prep Time: 25 Minutes
Cook Time: 15 Minutes
Total Time: 40 Minutes
ingredients
180g/6.4oz soy protein chunks
3 cups water
Salt and pepper, to taste
1 tbsp cumin
1 tbsp ground coriander
1 tbsp smoked paprika
1 brown onion, finely chopped
3 cloves of garlic, finely chopped
1 cup fresh parsley, roughly chopped
1 cup silverbeet, roughly chopped
2 cups chickpea flour
⅓ cup soy sauce
Tzatziki Dip
1 cup coconut yoghurt, unsweetened
½ cup fresh dill, roughly chopped
⅓ cup cucumber, grated or finely chopped
1 lemon, juiced
2 tsp garlic powder
Pinch of salt and pepper
method
1. In a saucepan combine 180g/6.4oz soy protein chunks with 3 cups water, salt and pepper, 1 tbsp cumin, 1 tbsp ground coriander and 1 tbsp smoked paprika, 1 finely chopped brown onion, 3 finely chopped cloves of garlic. 1 cup roughly chopped fresh parsley and 1 cup roughly chopped silverbeet. Cook for 10 minutes, stirring occasionally, or until the water has absorbed.
2. Transfer to a large mixing bowl. Add 2 cups chickpea flour and ⅓ cup soy sauce. Mix together well and set aside in the refrigerator to cool.
3. Meanwhile, in a bowl mix together all tzatziki dip ingredients (1 cup coconut yoghurt, ½ cup fresh dill, ⅓ cup chopped cucumber, 1 juiced lemon, 2 tsp garlic powder and a pinch of salt and pepper. Transfer to a serving dip bowl and set aside.
4. Once the mixture has cooled down, with damp hands, roll into kofta-sized log shapes. The mix will make approximately 10 koftas.
5. In a large frypan, on a medium heat, fry the koftas for 5 minutes on each side.
6. Serve with tzatziki dip and enjoy!
Tips*
Use a non-stick pan to fry the koftas. If you do not have one add 2 tbsp of olive oil so they don’t stick.
Alternatively, you can cook these on the BBQ once you shape the mixture into koftas. Just add skewers and cook until golden on each side!
Serve with warm pita bread and fresh salad ingredients!
nutritional information
Ve – Vegan
DF – Dairy Free
GF – Gluten Free (use a gluten free soy sauce)
NF – Nut Free
Nutritional Information: per kofta
Calories: 120 kcal/ 500kJ
Protein: 11g
Carbohydrates: 15g
Fat: 2g
Nutritional Information: 30g tzatziki dip
Calories: 90
Protein: 0.9g
Carbohydrates: 6.6g
Fat: 6.6g
Soy protein chunks, or textured vegetable protein, is similar to tofu as it derives from soybeans. It is high in vegetable protein, dietary fibre and some minerals. It is specifically loaded with the trace mineral, copper, which our body uses to help form red blood cells, improve the immune system and keep our bones healthy! The fibre in soy protein assists to regulate blood sugar levels and maintains a healthy digestive system. Our brains and our digestive system are actually linked, and research suggests this may be why a better diet can lead to better moods and brain functioning. So, when our digestive system is happy we feel a lot happier too!
Annie Long
FBFM Head Recipe Designer
Annie is a certified nutritionist with a plant-based focus. She believes that eating a diet primarily made of plants is not only beneficial to our bodies, but also for the environment and the animals we share it with. Food is her passion, but when she’s not in the kitchen you’ll find her hanging out with her golden retriever somewhere by the sea!
instagram: @annielonglife