Vegetarian kofta is one of the most delicious and tasty recipes that combine great flavor with numerous health benefits, making it an ideal choice for plant-based food lovers or those looking to reduce meat consumption. This recipe features natural ingredients like chickpeas, which are rich in proteins and fiber, as well as zucchini and carrots, which contain the essential vitamins A and C for skin health and immunity. Additionally, parsley boosts cardiovascular health. Spices like cumin and coriander aid digestion and have anti-inflammatory properties. The vegetarian kofta is served with tahini salad, rich in antibacterial benefits, making it a complete and healthy meal that suits all tastes and adds a wonderful variety to your table.

Ingredients:

For the Kefta:

1. 1 cup of cooked or canned chickpeas
2. 1 zucchini
3. 1 carrot
4. 1 bunch of parsley
5. 1 onion
6. Olive oil
7. Salt, black pepper, cumin, dried coriander, and paprika (to taste)

For the Tahini Salad:

1. 2 tablespoons of tahini
2. 2 tablespoons of water
3. Half a lemon
4. Half a teaspoon of cumin
5. A pinch of salt

Ingredient Substitutes:

• Chickpea Substitute: You can use boiled red lentils or drained fava beans (foul medames). They’ll give you a similar texture and a good amount of protein.

• Olive Oil Substitute: Coconut oil if you like a subtle and unique flavor, or sunflower oil as a more economical and relatively healthy option.

• Zucchini Substitute: You can replace it with grilled eggplant or grated potatoes (make sure to drain the excess water).

• Parsley Substitute: Arugula or fresh cilantro can work well if parsley isn't available.

Preparation:

1. For the Kefta:
   • Cut the vegetables (zucchini, carrot, onion) into small cubes.
   • In a food processor (chopper), add the chopped vegetables with the chickpeas.
   • Add 3 tablespoons of olive oil and the spices (a pinch of salt, a pinch of black pepper, half a teaspoon of dried coriander, a pinch of paprika, half a teaspoon of cumin).
   • Blend the ingredients well until you get a smooth mixture, then shape it into kefta fingers.
   • You can cook the kefta in an air fryer for 15-17 minutes at 180°C, or in a pan with a drizzle of olive oil on medium heat for 2-3 minutes on each side until cooked.
2. For the Tahini Salad:
   • In a small bowl, add the tahini, water, and lemon juice, and mix well.
   • Add the spices and stir again until the dressing becomes smooth and well combined.

Serving:

• Serve the vegetable kefta fingers with the tahini salad on the side. It can be served with bread or other salads as a light, healthy meal.

Serving and Garnishing Ideas:

• Serve the vegan kofta with toasted baladi bread, on a bed of lettuce leaves, or alongside a fresh salad with tomatoes, cucumbers, and onions.

• If you're a fan of Middle Eastern flavors, try serving it with basmati rice seasoned with mild spices.

• You can also garnish it with a sprinkle of sumac or thyme on top before serving for a stronger taste and an attractive look.

Note:

This recipe is suitable for individuals following a plant-based diet or those looking to try a healthy and delicious vegetarian meal. It is not recommended for people who have allergies to any of the ingredients in the recipe.

Health Benefits of the Ingredients:

Chickpeas: An excellent source of plant-based protein, helping to build muscles and regenerate cells. They also contain fiber, which supports digestion and improves gut health, as well as vitamins and minerals such as iron and folate, which boost energy levels and strengthen the immune system.

Zucchini: Rich in vitamin C, which promotes skin health and immunity, and contains fiber that aids digestion. Zucchini also has antioxidants that fight free radicals and help reduce inflammation.

Carrots: Contain vitamin A (from beta-carotene), which promotes eye health and maintains healthy skin. Carrots also boost immunity and improve heart health due to their fiber content.

Parsley: Rich in vitamin K, which supports bone health, and contains antioxidants that fight inflammation and improve heart health. Parsley is also a good source of vitamin C, which boosts the body's immunity.

Onion: Contains sulfur compounds that enhance heart health and help lower cholesterol levels. It also contains strong antioxidants that help prevent chronic diseases.

Spices (Salt, Black Pepper, Cumin, Dried Coriander, Paprika): These spices all have anti-inflammatory properties and improve digestion. Cumin promotes digestion and reduces intestinal gas, while coriander helps lower blood sugar levels and improves digestive health.

Tahini: Contains healthy unsaturated fats that support heart health and reduce inflammation. It is also rich in calcium and magnesium, which help promote bone and dental health.

Lemon: Contains vitamin C, which strengthens the immune system and contributes to better skin health. It also acts as a natural disinfectant that helps cleanse the body of toxins.

Water: Essential for maintaining good hydration and aids in overall organ function and digestion.

These ingredients combine numerous health benefits that promote digestive health, immunity, heart health, and skin health.

Frequently Asked Questions:

1. Is vegan kofta suitable for the keto diet?
   No, this kofta isn't suitable for keto because it contains chickpeas, which are high in carbohydrates. The keto diet is based on significantly reducing carb intake.

2. Can canned chickpeas be used instead of boiled ones?
   Yes, you can use canned chickpeas, but it's best to rinse and drain them well to reduce the sodium content.

3. Is this recipe suitable for children?
   Absolutely! Vegan kofta is suitable for children aged one and up. It's rich in vegetables and plant-based protein. Just be mindful of the spice level depending on the child’s age.

4. Can it be baked in the oven? What’s the method?
   Yes, you can bake it in the oven at 180°C (350°F) for about 20 minutes, flipping halfway through to cook evenly on both sides.

5. How many calories are in one piece of vegan kofta?
   One medium-sized piece contains approximately 60 to 80 calories, depending on the amount of oil used and the type of vegetables.

6. What are the benefits of this meal for athletes?
   It’s excellent for athletes because it’s rich in plant-based protein, fiber, and essential vitamins that help muscle recovery and boost energy.

7. Can I skip the tahini? What’s a good substitute?
   Yes, you can skip it. A good substitute would be plain-flavored plant-based yogurt or a plant-based garlic-lemon yogurt sauce.

8. Is this kofta suitable for people with diabetes?
   Yes, as long as the portion is controlled since chickpeas contain carbohydrates. It's best to consult a doctor if there's a specific medical concern.

9. What’s the difference between this vegan kofta and store-bought plant-based meat?
   This vegan kofta is made from 100% natural ingredients, without preservatives or artificial fats—unlike some store-bought plant-based meats, which may contain additives.

10. Can it be served during fasting or as part of a vegan fast?
    Yes, this recipe is perfect for vegan or general fasting days since it contains no meat or animal products at all.

Can vegan kofta be stored in the freezer? And how should it be stored properly?
Yes, vegan kofta can be stored in the freezer either before or after cooking.

• If storing before cooking: Arrange the shaped koftas on a tray in a single layer and freeze until solid, then transfer to a sealed bag or airtight container.

• If storing after cooking: Let them cool completely, then store them in an airtight container.

🕒 How long does it last in the freezer, and how do you reheat it?
Vegan kofta stays good in the freezer for up to one month.
To reheat, it's best to use the oven at 180°C (350°F) for about 10 minutes, or use an air fryer, or a non-stick pan on the stove with a light drizzle of oil.

Nutritional Value and Caloric Content:

Zucchini (one piece):

• Contains approximately 33 calories
• 7 grams of carbohydrates
• 2 grams of dietary fiber

Carrot (one piece):

• Contains approximately 25 calories
• 6 grams of carbohydrates
• 2 grams of dietary fiber

Parsley (one bunch):

• Contains approximately 1 calorie

Olive Oil (2 tablespoons):

• Contains approximately 240 calories

Tahini (2 tablespoons):

• Contains approximately 100 calories

Lemon Juice (a squeeze):

• Contains approximately 3 calories

Cumin and Dried Coriander (half a teaspoon):

• Contains negligible calories

Salt, Black Pepper, and Paprika (a pinch):

• Contains negligible calories

Please note that these values are approximate and may vary depending on the brands used and the preparation method.