VEGGIE KOFTA PITTAS WITH PICK & MIX SIDES

Veggie kofta pittas with pick & mix sides image

Pack pitta breads with spiced chickpea patties and serve with a carrot and tomato salad for a low fat, low-calorie vegetarian weeknight dinner

Provided by Sarah Cook

Time 50m

Number Of Ingredients 18

Ingredients

2 onions , chopped
2 garlic cloves , crushed
1 Cal cooking spray , for frying
2 x 400g cans chickpeas , drained
100g fresh brown breadcrumbs
1 large egg
2 tsp ground cumin
2 tsp ground coriander
zest 1 lemon , 1 tbsp juice, plus extra wedges to serve
85g baby spinach
toasted pitta breads , to serve
175g fat-free natural or Greek yogurt , to serve
pickled chillies or jalapeños (optional), to serve
200g carrots , coarsely grated
200g tomatoes , diced
½ red onion , finely chopped
2 tbsp red wine vinegar
1 tsp sugar

Steps:

Soften the onions and garlic with a few sprays of 1 Cal cooking spray and a splash of water in a non-stick pan. Once really soft, tip into a food processor with the chickpeas, breadcrumbs, egg, spices, lemon zest and juice, and plenty of seasoning. Pulse until fairly smooth, then add 30g of the spinach and pulse until finely chopped. Shape the mixture into 12 sausage-shaped koftas and put on a baking-parchment-lined baking tray. Chill while you heat oven to 200C/180C fan/gas 6.
Spray the koftas a few times more with cooking spray, then bake for 20-25 mins until crisp and golden.
Meanwhile, mix together all the carrot salad ingredients with some seasoning. Put the remaining spinach in a bowl and warm the pittas following pack instructions.
Serve the koftas with warm pittas, extra spinach, carrot salad, fat-free yogurt and pickled chillies, if you like.

Nutrition Facts : Calories 421 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 70 grams carbohydrates, Sugar 10 grams sugar, Fiber 10 grams fiber, Protein 18 grams protein, Sodium 1.7 milligram of sodium