Healthy middle eastern kofta - Plant based whole food

Middle Eastern Veggie Kofta

This dish is so easy to create and makes for something that’s not only healthy for dinner, but also a tad different. You can easily freeze any extra koftas you make.


1 capsicum red pepper
1 eggplant
1 punnet mushrooms
1 onion


1cm fresh ginger root
1 garlic clove
1 cup chopped parsley
1/2 cup chopped mint
1 can chickpeas
1 tsp red chili flakes
1 tsp paprika
1 tbsp cumin seeds
2 tsp ground coriander
salt & oil

Method (oven 350f)
  1. Peel and roughly chop pepper.
  2. Tail and roughly chop eggplant.
  3. Cut mushrooms into ¼’s
  4. Peel and roughly cut onion
  5. Place all veggies on a baking tray, rub a little oil over them and sprinkle with a bit of salt.
  6. Bake in oven for 30 minutes
  7. Place veggies in a bowl and allow to cool
  8. Add drained can of chickpeas, chili flakes, parsley, mint, paprika, cumin seeds, ground coriander, peeled ginger and garlic to vegetables.
  9. Blend all the ingredients for about 1 minute. You want some texture in the koftas so don’t blend to a paste.
  10. Empty the mixture back into a bowl Split the mixture up into about 16 sausage shaped balls.
  11. Using little wooden skewers add the ball to the skewer and form little koftas over the skewer.
  12. Wrap each kofta up tight in cling film and keep in fridge until ready to cook. You can also freeze koftas at this stage.
  13. When ready to cook, heat oil in fry pan, add a couple of koftas and cook 3 minutes each side, until browned and slightly firm on the outside. Repeat until all koftas cooked.

Non-Dairy Tzatziki
1 cucumber
1 cup of raw pumpkin seeds
1 tsp cumin
1 tbsp lemon juice
1/8 cup unsweetened nut milk
1 clove of garlic
2 tbsp chopped mint
Salt to taste
1. Add all ingredients to a blender and blend to a smooth consistency
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