Chickpea and Sweet Potato Koftas Reduced Fat

Indulge in the wholesome flavors of these Chickpea and Sweet Potato Koftas, a reduced-fat recipe that's both nutritious and satisfying. Bursting with Middle Eastern-inspired spices like cumin, coriander, and turmeric, these oven-baked koftas are a guilt-free alternative to fried versions. Made with tender sweet potatoes, protein-packed chickpeas, and fresh parsley, the mixture is lightly bound with oat flour for a perfect balance of texture and taste. Quick and easy to prepare, these golden brown delights are ideal for a weeknight dinner or meal prep. Serve them alongside tangy lemon wedges, hummus, or a crisp green salad for a vibrant, healthy meal that's sure to impress. Great for vegetarians and packed with fiber, this recipe proves that flavorful comfort food can be light and nourishing.

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 medium Sweet potato
• 400 grams Chickpeas (cooked or canned, drained and rinsed)
• 1 small Red onion
• 2 Garlic cloves
• 3 tablespoons Chopped fresh parsley
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Paprika
• 0.5 teaspoon Ground turmeric
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 4 tablespoons Oat flour
• 1 as needed Olive oil spray
• 1 for serving Lemon wedges

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or a silicone baking mat.

Step 2

Peel and dice the sweet potatoes into small chunks. Steam or boil them in a pot of water until fork-tender (about 10-12 minutes). Drain and set aside to cool slightly.

Step 3

In a food processor, add the cooked sweet potatoes, chickpeas, diced red onion, garlic cloves, parsley, ground cumin, ground coriander, paprika, turmeric, salt, and black pepper. Pulse the mixture until it becomes a coarse paste. Do not over-process; it should still have some texture.

Step 4

Transfer the mixture to a bowl and mix in the oat flour, 1 tablespoon at a time. The mixture should hold together easily when formed into a ball but should not be sticky.

Step 5

Lightly wet your hands and shape the mixture into small oval or round kofta shapes, about 2 inches long. Place them on the prepared baking sheet.

Step 6

Spray the koftas lightly with olive oil spray to help them crisp up while baking.

Step 7

Bake in the preheated oven for 20-25 minutes, flipping them halfway through to ensure even cooking. The koftas should be golden brown and firm to the touch.

Step 8

Serve the koftas warm with lemon wedges on the side. They pair well with hummus, yogurt-based sauces, or a fresh green salad.

Nutrition Facts

Serving size	(849.4g)

Amount per serving	% Daily Value*
Calories	1127.1

Total Fat 25.2g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 3.4g
Cholesterol 7.8mg	0%
Sodium 3466.5mg	0%
Total Carbohydrate 187.6g	0%
Dietary Fiber 43.5g	0%
Total Sugars 39.0g
Protein 45.7g	0%

Vitamin D 0IU	0%
Calcium 422.5mg	0%
Iron 19.7mg	0%
Potassium 2405.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 19.6%

Protein: 15.8%

Carbs: 64.7%