Vegan Kofte

Ingredients:

¼ tsp ground coriander

¼ tsp ground cumin

¼-inch/0.5 cm piece fresh ginger, peeled and chopped

1 clove garlic, minced

¼ zucchini, coarsely grated

1 tsp. coconut oil

Salt and pepper

120 g garbanzo beans

2 Tbsp. breadcrumbs

1 whole wheat pita

Minty-Yogurt Dip:

1/8 cucumber, roughly diced

1 sprig fresh mint, leaves removed and thinly sliced

1 Tbsp. soy yogurt (or other vegan yogurt)

1/4 lemon

Nutty Sauce:

Splash olive oil

¼ small onion, diced

1 clove garlic, diced

40 g cashews

2 Tbsp. light coconut milk

½ Tbsp. smooth peanut butter

Directions:

1. Heat oil in medium skillet over medium heat. Add ginger and garlic; fry 2-3 minutes, or until golden. Place in food processor, add cumin and coriander.

2. Place grated zucchini into a colander in the sink and sprinkle with salt. Squeeze the mixture together to get rid of excess moisture, then add to the processor.

3. Add garbanzo beans, breadcrumbs and a pinch of salt and pepper to the processor, pulse until combined, but not totally smooth.

4. Transfer to a clean work surface and with wet hands, divide and shape the mixture into 2-3 fat fingers. Place onto a plate and put in the fridge to chill for 20 minutes.

5. Meanwhile, make the minty-yogurt dip—place cucumber, yogurt, mint, and a squeeze of lemon juice in a bowl, mix well.

6. To make the nutty sauce—heat olive oil in a medium skillet over medium heat, add onion and garlic. Fry for 2-3 minutes. Add cashew and toast for 2-3 minutes. Transfer skillet contents to a food processor, add coconut milk and peanut butter and pulse until smooth.

7. Heat a splash of olive oil in a medium skillet over medium heat. Once hot, add kofte fingers from the fridge and cook for around 2 minutes, turning regularly. Serve with whole wheat pita and top with the two sauces.

Nutritional Information:

Calories: 270 | Total Fat: 11 g | Carbohydrates:  35 g | Protein: 8 g

Vegan Burger

Ingredients:

1 Tbsp. onion, diced

1 Tbsp. grated carrots

1 Tbsp. bread crumbs

50 g kidney beans, rinsed and drained

50 g cannellini beans, rinsed and drained

½ Tbsp. parsley, finely chopped

Pinch of chili powder

Salt and Pepper to taste

1 tsp. flour

3 Tbsp. Extra Virgin coconut Oil for frying

Whole wheat hamburger bun

Directions:

1. Put half the breadcrumbs in a mixing bowl.

2. Heat 1 Tbsp. coconut oil in a medium saucepan and add onion. Cook for 3 minutes, or until softened and then add the grated carrot and cook for an additional 2-3 minutes. Add onions and carrots the breadcrumbs.

3. In a separate bowl, roughly mash the kidney and cannellini beans with a fork and then stir into the carrot mixture. Add a pinch of chili powder, salt and pepper.

4. In a shallow bowl, combine the remaining breadcrumbs with flour, parsley, salt, and pepper.

5. Shape your bean-carrot blend into 1 or 2 burger patties. Thoroughly coat the patty in the flour mixture.

6. Heat 2 Tbsp. coconut oil in a frying pan over medium heat. Carefully add your burger patty and fry

   Impressum

   Verlag: BookRix GmbH & Co. KG

   Tag der Veröffentlichung: 14.09.2021
   ISBN: 978-3-7487-9457-8
   

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