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Chicken koftas with hummus & salad

A serving of chicken koftas with hummus & salad

Chicken koftas with hummus & salad

Name: Chicken koftas with hummus & salad
Prep time: 35 min
Cook time: 10 min
Total time: 45 min
Yield: 4
Ingredients: 500g chicken mince (5% fat); 1 egg; 3 tbsp oats; 1 tsp dried oregano; 1 lemon zested; 2 tsp ground coriander; ½ tsp ground cumin; 2 tbsp chopped parsley (taken from the 30g in the salad ingredients, below); ½ tsp rapeseed oil for frying; 2 x 400g cans chickpea drained (liquid reserved); 2 tbsp tahini; 1 lemon juiced (about 3 tbsp); 1 garlic clove; 2 tbsp extra virgin olive oil; 2 large red onions halved and thinly sliced; 1 lemon juiced; 30g chopped parsley; 200g cucumber cut into chunks; 4 tomatoes cut into wedges

Sara Buenfeld

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Serves 4

Easy

Prep: 35 mins

Cook: 10 mins

A star rating of 4.5 out of 5.9 ratingsRate

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Enjoy chicken koftas with hummus and salad for a healthy lunch. The tahini in the hummus is made from sesame seeds, which are thought to have anti-inflammatory properties

Healthy

High-protein

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Ingredients

Nutrition

Units:

MetricUS

500g chicken mince

(5% fat)
1 egg
3 tbsp oats
1 tsp dried oregano
1 lemon

zested
2 tsp ground coriander
½ tsp ground cumin
2 tbsp chopped parsley

(taken from the 30g in the salad ingredients, below)
½ tsp rapeseed oil

for frying

For the hummus

2 x 400g cans chickpea

drained (liquid reserved)
2 tbsp tahini
1 lemon

juiced (about 3 tbsp)
1 garlic clove
2 tbsp extra virgin olive oil

For the salad

2 large red onions

halved and thinly sliced
1 lemon

juiced
30g chopped parsley
200g cucumber

cut into chunks
4 tomatoes

cut into wedges

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Nutrition: per serving

kcal540
fat22g
saturates4g
carbs36g
sugars9g
fibre13g

high
protein42g

high
salt0.5g

Method

step 1

Using your hands, combine all of the ingredients for the kofta, except the oil. Set aside.
step 2

Tip all the hummus ingredients into a bowl, along with 3 tbsp of the chickpea liquid, then blitz with a hand blender until smooth. If you prefer a looser texture, add more of the chickpea liquid and blend again.
step 3

For the salad, tip the onions into a bowl with the lemon juice and scrunch using your hands to help soften them. Add the chopped parsley and set aside.
step 4

Shape the koftas into 16 balls. Heat the rapeseed oil in a large non-stick frying pan over a medium heat and fry the koftas for 5 mins on each side until browned and cooked through. To finish on a barbecue, cook until they just hold their shape, then thread onto skewers. Cook for 4 mins on each side on the barbecue. Uncooked koftas will keep chilled in an airtight container for a day.
step 5

Divide half of the hummus between two plates. Mix half the quick-pickled onions with half of the cucumbers and tomatoes, then serve the salad with the koftas and hummus. Chill the remaining portions for another day. Will keep covered and chilled for up to two days.

Recipe tip

There is some evidence to indicate that plant compounds, including sesamol and sesamin found in sesame seeds, can brighten stress-induced low mood.

Recipe from Good Food magazine, June 2023

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A star rating of 4.5 out of 5.9 ratings

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