Spinach and Chickpea Köfte with Yogurt Sauce

Name: Spinach and Chickpea Köfte with Yogurt Sauce
Yield: Serves 4; 2 köfte and 2 tablespoons sauce per serving
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

January 26, 2012

Köfte (KAAF-tee) are Turkish meatballs, usually made with lamb, herbs, and spices. This vegetarian version is sure to become a weeknight standby. Try it with steamed carrots and a romaine-based salad.

Recipe information

Yield
Serves 4; 2 köfte and 2 tablespoons sauce per serving

Ingredients

Köfte

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

Preparation

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

American Heart Association Low-Salt Cookbook, 4th Edition

TagsMeatball Turkish Middle Eastern Chickpea Bean and Legume Vegetable Spinach Leafy Greens Main Dinner Vegetarian Nut Free Easy Quick Weeknight Meals Saute Cookbooks

Recipe information

Ingredients

Köfte

Preparation

Step 1

Step 2

Step 3

Nutrition information

Step 4

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Dietary Exchanges

Step 19

Step 20

Recipe notes