Spinach and Chickpea Kofte with Yogurt Sauce Recipe

Name: Spinach and Chickpea Kofte with Yogurt Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 15.5-ounce can no-salt-added chickpeas, rinsed and drained; 10 ounces frozen chopped spinach, thawed, well drained, and squeezed dry; 1/4 cup plain dry bread crumbs (lowest sodium available); 1 large egg white; 1/2 teaspoon minced garlic; 1/2 teaspoon ground cumin; 1/8 teaspoon pepper; 2 teaspoons olive oil; 1/2 cup fat-free plain yogurt; 1 tablespoon snipped fresh parsley; 2 teaspoons fresh lemon juice; 1 medium lemon, quartered

Servings: persons

1 15.5-ounce can no-salt-added chickpeas, rinsed and drained
10 ounces frozen chopped spinach, thawed, well drained, and squeezed dry
1/4 cup plain dry bread crumbs (lowest sodium available)
1 large egg white
1/2 teaspoon minced garlic
1/2 teaspoon ground cumin
1/8 teaspoon pepper
2 teaspoons olive oil
1/2 cup fat-free plain yogurt
1 tablespoon snipped fresh parsley
2 teaspoons fresh lemon juice
1 medium lemon, quartered

1
In a medium bowl, using a potato masher, coarsely mash the chickpeas.
2
Stir in the remaining kofte ingredients except the oil.
3
Divide the mixture into 8 balls.
4
Lightly flatten each to about 2 inches in diameter.
5
In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom.
6
Cook the kofte for 2 to 3 minutes on each side, or until heated through and browned.
7
Meanwhile, in a small bowl, stir together the yogurt, parsley, and lemon juice.
8
Spoon over the cooked kofte.
9
Serve with the lemon wedges to squeeze on top.
10
(Per serving)
11
Calories: 204
12
Total fat: 4.0g
13
Saturated: 0.5g
14
Trans: 0.0g
15
Polyunsaturated: 0.5g
16
Monounsaturated: 1.5g
17
Cholesterol: 1mg
18
Sodium: 166mg
19
Carbohydrates: 31g
20
Fiber: 7g
21
Sugars: 5g
22
Protein: 12g
23
Calcium: 214mg
24
Potassium: 591mg
25
2 starch
26
1 lean meat

144

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 1 15.5-ounce can no-salt-added chickpeas, rinsed and drained, 10 ounces frozen chopped spinach, thawed, well drained, and squeezed dry, 1/4 cup plain dry bread crumbs (lowest sodium available), 1 large egg white, and more.

Yes, Spinach and Chickpea Kofte with Yogurt Sauce falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Spinach and Chickpea Kofte with Yogurt Sauce

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