Middle Eastern Lentil Kofta Bowl by Sy
Delight your taste buds with this Middle Eastern Lentil Kofta Bowl by Sy, a vibrant and nutrient-packed dish that brings together bold spices and fresh ingredients for a truly satisfying meal. Tender, protein-rich lentil kofta patties are made with aromatic cumin, coriander, paprika, and a hint of cinnamon, then pan-seared to golden perfection. Served atop a bed of fluffy rice or crisp mixed greens, and adorned with juicy cherry tomatoes, crunchy cucumber, and a drizzle of creamy homemade tahini sauce, this recipe is a perfect balance of hearty and healthy. Ready in just an hour, this vegetarian and easily gluten-free dish is ideal for meal prep or a weeknight dinner, offering a flavorful nod to Middle Eastern cuisine.
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Recipe Information
Ingredients
- 1 cup brown lentils
- 3 cups water
- 1 medium, finely diced yellow onion
- 3 minced garlic cloves
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon ground paprika
- 0.5 teaspoon ground cinnamon
- 0.5 cup, chopped fresh parsley
- 0.75 cup breadcrumbs
- 0.25 cup wheat flour (or gluten-free alternative)
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
- 2 cups cooked rice or mixed greens
- 1 cup, halved cherry tomatoes
- 1 medium, diced cucumber
- 0.25 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water (for tahini sauce)
- 1 minced garlic clove (for tahini sauce)
- 1 pinch pinch of salt (for tahini sauce)
Instructions
Rinse the lentils under cold water and drain.
In a medium saucepan, combine lentils and 3 cups of water. Bring to a boil, reduce heat to low, cover, and simmer for 20-25 minutes until soft. Drain and let cool slightly.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Sauté the diced onion and minced garlic for 3-4 minutes until softened and fragrant.
In a large mixing bowl, mash the cooked lentils into a coarse paste using a fork or potato masher.
Stir in the sautéed onion and garlic, ground cumin, coriander, paprika, cinnamon, parsley, breadcrumbs, flour, sea salt, and black pepper. Mix until a cohesive mixture forms.
Using your hands, form the mixture into small kofta (oval-shaped patties) about 2 inches in length.
Heat the remaining 1 tablespoon of olive oil in the same skillet over medium heat. Cook the kofta in batches for 3-4 minutes per side until golden brown and crispy. Set aside.
Prepare the tahini sauce by whisking together tahini, lemon juice, water, minced garlic, and a pinch of salt in a small bowl until creamy.
Assemble the bowls by dividing the cooked rice or mixed greens among serving bowls. Add the lentil kofta, cherry tomatoes, and cucumber.
Drizzle with the tahini sauce and garnish with additional parsley if desired. Serve and enjoy!
Nutrition Facts
Calories |
1999 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.7 g | 94% | |
| Saturated Fat | 12.1 g | 60% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3877 mg | 169% | |
| Total Carbohydrate | 282.5 g | 103% | |
| Dietary Fiber | 36.2 g | 129% | |
| Total Sugars | 23.4 g | ||
| Protein | 62.6 g | 125% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 5010 mg | 385% | |
| Iron | 21447.4 mg | 119152% | |
| Potassium | 2436 mg | 52% | |
*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.
