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Black bean chia koftas with healthy curry sauce

Koftas 27

Do you have days when you really don’t want to go to the shops but want something tasty for dinner? (But don’t want a take-away!) Or maybe, the budget is a bit tight, but you still want to eat well? Well give these black bean chia koftas a go!

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This recipe uses basics in the store cupboard and taste delicious; gentle warming and aromatic spiced koftas complemented by a mild gingery, slightly sweet curry sauce (by all means, if you like your dishes very hot, add more chillies!).

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These koftas are also easy to make. All you need is a blender to whizz everything together, chill the mixture for 15 mins, roll into balls, then bake or pan-fry. Who said eating healthily needed to be expensive or time-consuming?!

 

These koftas are meat-free and by using gluten-free oats, they are suitable for coeliacs. You can also substitute the black beans with other pulses like canned butter beans, green lentils or black-eyed beans. By using chia seeds as a binding agent, no eggs are required, making these koftas suitable for vegans.

 

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Fresh herbs (fresh parsley or coriander) and lemon zest add freshness and fragrance. To boost the protein content, I love adding protein powder (pea, soya bean and whey varieties work well); if you have run out, you can substitute for more oats or ground flaxseed.

 

These koftas and the accompanying curry sauce freeze well too. I love my curry sauce slightly on the chunky side (see photos), but if you like it more smooth, blend for a little longer.

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Feeds: 2-3 (depending on how hungry you are!)

Preparation time: 25 mins (plus 15 mins chilling time). If pan-frying: approx. 12 mins to cook, if baking, 18-20 mins at 170°C.

Ingredients: 

For the koftas:

  • 1 X 400g can of black beans (or beans of your choice)
  • 50g rolled oats (gluten-free if required)
  • ½ tsp Vitalising superpowder or ground turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 4-5 garlic cloves
  • Large bunch or coriander or parsley (or a mixture of both); about 35g
  • 4 tbsp protein powder (soya bean, pea or whey)
  • 4 tbsp chia seeds
  • Juice from half a lemon
  • Zest from 1 lemon
  • 1 tsp tamari
  • ½ tsp salt
  • Ground pepper, to taste
  • 1 red chilli (or more plus seeds if you like it hot!), roughly chopped

 

For the curry sauce: 

  • 2 medium red onions, peeled and chopped finely
  • 30g root ginger, peeled and chopped finely
  • 6 garlic cloves, crushed
  • 1 tbsp curry powder
  • ½ tsp ground cumin
  • 1 tsp Vitalising superpowder or turmeric
  • 20g chia seeds or wholemeal flour (as a thickener)
  • 500ml vegetable stock
  • 1 tbsp coconut sugar
  • 1 tbsp tamari/ soya sauce
  • 2 tbsp tomato puree
  • 1 tbsp protein powder (this makes the sauce creamier)

If pan frying, 1/2 tbsp. coconut oil

Method:

  • Place all ingredients in a blender or food processor, except the red chilli (so you can see flecks of red in the koftas once cooked!). Whizz to combine well to form a thick paste.

Koftas prep 1

  • Transfer the mixture into a bowl and stir in the chopped chilli. Allow to set in the fridge for 15 mins (or freezer for 10 mins).

Koftas prep 2

  • While chilling, prepare the sauce.

 

  • Sauce. In a deep-bottomed pan, gently fry the chopped red onions for about 5 mins, until soft. Then add the chopped ginger and crushed garlic and cook for a further 5 mins.

 

  • Add the spices and cook for a further minute, until the spices give off their aroma, (take care to prevent the spices from burning, otherwise the sauce will taste bitter).

 

  • Stir in the thickening agent (chia seeds or wholemeal flour) and add the stock. Add the coconut sugar, tamari/ soya sauce and protein powder. Mix well. Heat for about 3 more mins then take off the heat.

 

  • Using a stick blender, whizz to the desired consistency. Set aside to serve with the koftas.

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  • Koftas. Roll the chilled mixture into small balls, about 2.5cm in size. These can be pan-fried on a low heat using a little coconut oil, for about 12 mins, turning each kofta halfway through. Alternatively, they can be baked in the oven at 170°C for 15-18 mins, again turning them halfway through.

Koftas prep 4

  • I love serving this with cauliflower coriander rice. (Simply sauté blitzed cauliflower and coriander and garlic for 5-10 mins). Enjoy!

 

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Don’t forget you can find my favourite recipes in my FREE eBook here.

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