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* Exported from MasterCook *
Baked Spinach Kofta - Indian Vegan
Recipe By :"Tropical Asian Cooking"
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 medium red potatoes -- about 12 ounces
6 ounces fresh spinach
2 ounces firm tofu
2 teaspoons nutritional yeast flakes
2 teaspoons lemon juice
1 teaspoon salt -- (reduce for low-sodium diets)
1 teaspoon cumin seeds
1/2 onion -- minced
2 cloves garlic -- minced
1 teaspoon minced fresh ginger
1/2 teaspoon garam masala
3 tablespoons chickpea flour -- (besan)
Peel the potatoes, dice them into 1/2-inch pieces, place them in a saucepan, and cover them with water. Boil until the potatoes are tender and then drain them well and mash. Set aside.
Bring a large pot of water to a boil. Add the spinach and blanch for one minute, or just until wilted. Drain well in a colander. Put the spinach along with the tofu, nutritional yeast, lemon juice and salt into a food processor and process until crumbly. Set aside.
Spray a large skillet with canola oil and bring it to medium-high heat. Add the cumin seeds and toast for one minute. Add the onions, garlic, and ginger and sauté until the onions are soft, about 3 minutes. Add the garam masala, stir, and immediately add the potatoes and the spinach mixture. Cook, stirring, for 3 more minutes. Remove from the heat and spoon into a large bowl.
Add the chickpea flour and stir well. Allow to cool until easy to handle. Shape into about 20 balls, approximately 1-inch in diameter. (Don't worry about getting them perfect; they will naturally flatten out some during baking.) Place on an oiled cookie sheet or a silicone baking mat:
Preheat oven to 450F. Bake for 10 minutes and then turn the kofta. Bake for 10 more minutes and turn again. Bake for 10 more minutes or until all sides are lightly browned.
Serve with Cucumber-Soy Yogurt sauce (below), garnished with tomatoes, red onion, and hot chile peppers. This makes a delicious stuffing for whole wheat pita bread or chapatis.
Preparation time: 30 minute(s) | Cooking time: 40 minute(s)
Number of servings (yield): 4
Makes 4 servings. Per serving: 116 Calories (kcal); 1g Total Fat; (9% calories from fat); 6g Protein; 22g Carbohydrate; 0mg Cholesterol; 568mg Sodium; 3g Fiber.
AuthorNote: The kofta, crispy on the outside and tender on the inside, were mildly seasoned, and even E., who didn't want to try them at first, wound up cleaning her plate. And though they are seasoned with curry, I served them with pita bread and hummus [and the raita below], so consider them a cross-cultural kind of dish.
Cucumber-Soy Yogurt Sauce
1 small or 1/2 large cucumber
1 cup plain soy yogurt
1/4 cup diced red onion
1-2 tablespoons minced mint leaves
1-3 tablespoons lime juice (use more if you are using store-bought soy yogurt because it tends to be sweetened)
1/4 teaspoon ground coriander
1/4 teaspoon ground cumin
salt and freshly ground pepper, to taste
Instructions
Peel and finely dice the cucumber. Place the pieces in a colander and allow the liquid to drain while you mix the other ingredients in a bowl.
Before adding the cucumber, blot it lightly with a paper towel to remove excess moisture. Add it to the yogurt mixture and stir to combine. Refrigerate for at least 1/2 hour to allow the flavors to blend.
Preparation time: 10 minute(s)
Cooking time: 0
Number of servings (yield): 4
Source:
"Susan V. @ Fatfreevegan dot com"
S(Formatted by Chupa Babi):
"Aug 2011"
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Per Serving (excluding unknown items): 78 Calories; 1g Fat (13.3% calories from fat); 4g Protein; 14g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 574mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
http://health.groups.yahoo.com/group/MastercookForDiabetics/
http://groups.yahoo.com/group/MC-AllEthnic-Recipes/
http://groups.yahoo.com/group/MC_All_Recipes/
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