Best 2 Chickpea And Sweet Potato Koftas Reduced Fat Recipes

Embark on a culinary journey with this delightful dish that combines the goodness of chickpeas and sweet potatoes, creating a symphony of flavors and textures. These Chickpea and Sweet Potato Koftas, prepared with reduced fat, offer a healthier twist on a classic dish. Accompanied by three delectable sauces – a tangy tamarind sauce, a creamy yogurt sauce, and a spicy green chutney – these koftas promise an explosion of taste in every bite. Whether you're a vegetarian seeking a wholesome meal or simply looking for a unique and flavorful addition to your menu, this recipe is sure to satisfy your cravings. So, gather your ingredients and let's embark on a culinary adventure together!

**Other Recipes Included in the Article:**

1. **Lentil and Spinach Koftas with Tzatziki Sauce:** Discover a vibrant combination of lentils and spinach, expertly blended with aromatic spices and herbs, and complemented by a refreshing tzatziki sauce.

2. **Beetroot and Quinoa Koftas with Tahini Sauce:** Unleash the earthy flavors of beetroot and quinoa, harmoniously united in these koftas, and enhanced by a luscious tahini sauce.

3. **Cauliflower and Chickpea Koftas with Harissa Sauce:** Experience a delightful play of textures with cauliflower and chickpeas, skillfully seasoned and grilled to perfection, served with a fiery harissa sauce.

Let's cook with our recipes!

CHICKPEA AND SWEET POTATO KOFTAS (REDUCED FAT)

Chickpea and Sweet Potato Koftas (Reduced Fat) image

From Mollie Katzen's "Vegetable Heaven:" "Koftas are little patties or balls made from ground or mashed vegetables. In traditional Indian cooking, they are usually deep-fried, and served in a creamy, savory sauce. In this recipe, the koftas are shaped into patties, similar to falafel, and sautéed or baked, instead of deep-fried. These delicious little koftas are also quite pretty-a deep shade of golden yellow, punctuated by nuggets of bright green peas. For a great lunch, serve them in pita, with minced tomatoes and Mediterranean Yogurt."

Provided by hannahactually

Categories Beans

Time 40m

Yield 16 patties

Number Of Ingredients 12

Ingredients

1 medium sweet potatoes or 1 medium yam
1 (15 ounce) can cooked chickpeas, rinsed and drained
1 large garlic clove
2 scallions, cut into 1-inch pieces
2 teaspoons lightly toasted cumin seeds
1 tablespoon minced fresh ginger
1 teaspoon salt
2 tablespoons fresh lemon juice
fresh ground black pepper
6 tablespoons unbleached white flour
1 cup peas
vegetable oil, for sauteeing

Steps:

Peel and dice the sweet potato or yam, and cook it in boiling water until soft (about 10 minutes, depending on the size of the pieces). Drain well. You should have about 1 1/2 cups of cooked sweet potato. Transfer to a food processor.
Add all other ingredients, except the flour, peas, and oil. Purée until fairly smooth. (The mixture might be very thick, depending on the sweet potato or yam, so be patient with this process.) Transfer to a bowl.
Stir in the flour until thoroughly incorporated, then gently stir in the peas. Form into large or small patties. To make them really uniform and professional looking, use a 1/4-cup-capacity ice cream scoop or a 1/4-cup measure to scoop up portions of the mixture, then pat each one down until it is about 1/2-inch thick and 2 1/2 inches in diameter.
Place a skillet over medium heat and add a little bit of oil. When the oil is really hot, add the patties, and sauté for about 8 to 10 minutes on each side, or until lightly browned and heated through. Serve hot, warm, or at room temperature.

VEGAN SWEET POTATO CHICKPEA CURRY

Vegan Sweet Potato Chickpea Curry image

Yummy vegan curry dish. Serve with basmati rice and naan bread.

Provided by Sherri Zeringue D'Argenio

Categories World Cuisine Recipes Asian Indian

Time 30m

Yield 6

Number Of Ingredients 14

Ingredients

3 tablespoons olive oil
1 onion, chopped
2 cloves garlic, minced
2 teaspoons minced fresh ginger root
1 (15 ounce) can chickpeas, drained
1 (14.5 ounce) can diced tomatoes
1 (14 ounce) can coconut milk
1 sweet potato, cubed
1 tablespoon garam masala
1 teaspoon ground cumin
1 teaspoon ground turmeric
½ teaspoon salt
¼ teaspoon red chile flakes
1 cup baby spinach

Steps:

Heat oil in a skillet over medium heat and cook onion, garlic, and ginger until softened, about 5 minutes. Add chickpeas, tomatoes, coconut milk, and sweet potato. Bring to a boil, reduce heat to low and simmer until tender, about 15 minutes.
Season with garam masala, cumin, turmeric, chile flakes, and salt. Add spinach right before serving.

Nutrition Facts : Calories 292.7 calories, Carbohydrate 22.3 g, Fat 21.6 g, Fiber 4.9 g, Protein 5.1 g, SaturatedFat 13.4 g, Sodium 515 mg, Sugar 3.4 g

Tips:

For a smoother texture, peel the sweet potatoes before roasting.
If you don't have a food processor, you can mash the chickpeas and sweet potatoes by hand.
Be careful not to overcook the koftas, or they will become dry and crumbly.
Serve the koftas with your favorite dipping sauce, such as yogurt sauce or tahini sauce.
These koftas can be made ahead of time and reheated before serving.

Conclusion:

These chickpea and sweet potato koftas are a delicious and healthy vegetarian option that can be enjoyed by people of all ages. They are packed with protein, fiber, and vitamins, and they are also low in fat and calories. Whether you are looking for a quick and easy weeknight meal or a healthy appetizer to serve at your next party, these koftas are sure to please.