black-bean-lentil-veg-koftas

Black Bean and Lentil Vegetarian Koftas

Total time: 40 mins

Serves 3

12.8 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

240g or 1 ¼ cup when drained - Black beans, drained

235g or 1 ¼ cup when drained - Green lentils, drained

80g - Fine breadcrumbs

1 tb - Tomato puree/ paste

Few sprigs - Fresh coriander (cilantro), finely chopped

2 tsp - Smoked paprika

1 tsp - Cumin, ground

1 tsp - Garlic granules

A pinch - Salt

A pinch - Black pepper

1 spray - Spray oil

UTENSILS

Bowl, Potato masher, Baking tray, Oven, Chopping board, Knife

INSTRUCTIONS

1. Add the lentils and black beans to a bowl, and mash with a potato masher (it doesn't matter if some small lumps remain). Add the remaining ingredients (except the spray oil), including a generous pinch of salt and pepper, and mix thoroughly to combine.

2. With clean hands, form the mixture into egg shapes (or balls, or burgers) - I made 12 in total. Place on a greased baking tray, and spray lightly with oil.

3. Bake at 190°C (Gas Mark 5 / 375°F) for around 25 minutes, until browned and crispy.

4. Serve.

NUTRITION INFORMATION

(PER SERVING)