By emensah m
Preheat your oven to 375°F (190°C).
Rinse 150 g of red lentils thoroughly under cold water. Combine with 2 cups of water in a pot and bring to a boil. Reduce heat, cover, and simmer for about 15 minutes until the lentils are soft. Drain any excess water and let cool slightly.
In a mixing bowl, combine cooked lentils with 80 g of fine bulgur, finely chopped small onion, minced 2 cloves of garlic, 1 beaten egg (or 2 tbsp of plain yogurt for the vegetarian version), 1 tsp ground cumin, 1 tsp ground coriander, 0.5 tsp ground cinnamon, salt, and pepper to taste. Mix until well combined.
Shape the mixture into small balls or patties and place them on a baking sheet lined with parchment paper. Brush with olive oil and bake for 20-25 minutes until golden and firm.
While the koftas are baking, prepare the tomato sauce. Heat 1 tbsp olive oil in a saucepan over medium heat. Add 2 tbsp tomato paste and cook for a minute. Add 400 g canned tomatoes and break them down with a spoon. Season with salt and pepper to taste and let simmer for about 10-15 minutes until thickened.
For the saffron rice, rinse 1 cup of basmati rice under cold water until the water runs clear. In a saucepan, heat 1 tbsp olive oil, add the rinsed rice, a pinch of saffron, and a pinch of salt, stirring to combine. Add 1.5 cups of water, bring to a boil, then reduce heat to low, cover, and cook for 15-20 minutes until the rice is tender and fluffy.
Serve the baked koftas over the saffron rice, drizzled with tomato sauce. Garnish with fresh chopped cilantro or parsley. Serve with roasted carrots or a cucumber-tomato salad on the side.
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By emensah m
This Main Course Vegetarian Middle Eastern Baked Healthy recipe is ready in 1 hour and features red lentils, fine bulgur, onion and other delicious ingredients. Contains 450 calories total.
Preheat your oven to 375°F (190°C).
Rinse 150 g of red lentils thoroughly under cold water. Combine with 2 cups of water in a pot and bring to a boil. Reduce heat, cover, and simmer for about 15 minutes until the lentils are soft. Drain any excess water and let cool slightly.
In a mixing bowl, combine cooked lentils with 80 g of fine bulgur, finely chopped small onion, minced 2 cloves of garlic, 1 beaten egg (or 2 tbsp of plain yogurt for the vegetarian version), 1 tsp ground cumin, 1 tsp ground coriander, 0.5 tsp ground cinnamon, salt, and pepper to taste. Mix until well combined.
Shape the mixture into small balls or patties and place them on a baking sheet lined with parchment paper. Brush with olive oil and bake for 20-25 minutes until golden and firm.
While the koftas are baking, prepare the tomato sauce. Heat 1 tbsp olive oil in a saucepan over medium heat. Add 2 tbsp tomato paste and cook for a minute. Add 400 g canned tomatoes and break them down with a spoon. Season with salt and pepper to taste and let simmer for about 10-15 minutes until thickened.
For the saffron rice, rinse 1 cup of basmati rice under cold water until the water runs clear. In a saucepan, heat 1 tbsp olive oil, add the rinsed rice, a pinch of saffron, and a pinch of salt, stirring to combine. Add 1.5 cups of water, bring to a boil, then reduce heat to low, cover, and cook for 15-20 minutes until the rice is tender and fluffy.
Serve the baked koftas over the saffron rice, drizzled with tomato sauce. Garnish with fresh chopped cilantro or parsley. Serve with roasted carrots or a cucumber-tomato salad on the side.
Calories per Serving: 450
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