Chickpea and Sweet Potato Koftas Reduced Fat
Indulge in the wholesome flavors of these Chickpea and Sweet Potato Koftas, a reduced-fat recipe that's both nutritious and satisfying. Bursting with Middle Eastern-inspired spices like cumin, coriander, and turmeric, these oven-baked koftas are a guilt-free alternative to fried versions. Made with tender sweet potatoes, protein-packed chickpeas, and fresh parsley, the mixture is lightly bound with oat flour for a perfect balance of texture and taste. Quick and easy to prepare, these golden brown delights are ideal for a weeknight dinner or meal prep. Serve them alongside tangy lemon wedges, hummus, or a crisp green salad for a vibrant, healthy meal that's sure to impress. Great for vegetarians and packed with fiber, this recipe proves that flavorful comfort food can be light and nourishing.
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Recipe Information
Ingredients
- 2 medium Sweet potato
- 400 grams Chickpeas (cooked or canned, drained and rinsed)
- 1 small Red onion
- 2 Garlic cloves
- 3 tablespoons Chopped fresh parsley
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Paprika
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 tablespoons Oat flour
- 1 as needed Olive oil spray
- 1 for serving Lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.
Peel and dice the sweet potatoes into small chunks. Steam or boil them in a pot of water until fork-tender (about 10-12 minutes). Drain and set aside to cool slightly.
In a food processor, add the cooked sweet potatoes, chickpeas, diced red onion, garlic cloves, parsley, ground cumin, ground coriander, paprika, turmeric, salt, and black pepper. Pulse the mixture until it becomes a coarse paste. Do not over-process; it should still have some texture.
Transfer the mixture to a bowl and mix in the oat flour, 1 tablespoon at a time. The mixture should hold together easily when formed into a ball but should not be sticky.
Lightly wet your hands and shape the mixture into small oval or round kofta shapes, about 2 inches long. Place them on the prepared baking sheet.
Spray the koftas lightly with olive oil spray to help them crisp up while baking.
Bake in the preheated oven for 20-25 minutes, flipping them halfway through to ensure even cooking. The koftas should be golden brown and firm to the touch.
Serve the koftas warm with lemon wedges on the side. They pair well with hummus, yogurt-based sauces, or a fresh green salad.
Nutrition Facts
Calories |
1127 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.2 g | 32% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 3466 mg | 151% | |
| Total Carbohydrate | 187.6 g | 68% | |
| Dietary Fiber | 43.5 g | 155% | |
| Total Sugars | 39.0 g | ||
| Protein | 45.7 g | 91% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 422 mg | 32% | |
| Iron | 19.7 mg | 109% | |
| Potassium | 2405 mg | 51% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
