Are you looking for a flavorful and healthy recipe that will satisfy your taste buds? Look no further! In this article, we will explore the delightful combination of chicken koftas with hummus and salad. Packed with protein, essential nutrients, and bursting with flavors, this dish is perfect for any occasion. Whether you are hosting a dinner party or simply want to enjoy a tasty meal, chicken koftas with hummus and salad will surely impress your guests and leave you craving for more.
Ingredients
To prepare this mouthwatering dish, you will need the following ingredients:
- 500g chicken mince (5% fat)
- 1 egg
- 3 tbsp oats
- 1 tsp dried oregano
- 1 lemon, zested
- 2 tsp ground coriander
- ½ tsp ground cumin
- 2 tbsp chopped parsley
- ½ tsp rapeseed oil, for frying
- 2 x 400g cans chickpea, drained (liquid reserved)
- 2 tbsp tahini
- 1 lemon, juiced (about 3 tbsp)
- 1 garlic clove
- 2 tbsp extra virgin olive oil
- 2 large red onions, halved and thinly sliced
- 1 lemon, juiced
- 30g chopped parsley
- 200g cucumber, cut into chunks
- 4 tomatoes, cut into wedges
Step-by-Step Instructions
1. Prepare the Chicken Koftas
To start, let's prepare the flavorful chicken koftas:
In a large bowl, combine the chicken mince, egg, oats, dried oregano, lemon zest, ground coriander, ground cumin, and chopped parsley. Mix well using your hands until all the ingredients are evenly incorporated.
Set the kofta mixture aside and move on to the next step.
2. Make the Hummus
No chicken koftas with hummus and salad would be complete without a delicious hummus. Here's how you can make it:
In a blender or food processor, add the drained chickpeas, tahini, lemon juice, garlic clove, and extra virgin olive oil.
Blend the ingredients until smooth and creamy. If you prefer a smoother texture, gradually add some of the reserved chickpea liquid and blend again. Adjust the consistency to your liking.
Transfer the hummus to a bowl and set it aside.
3. Prepare the Quick-Pickled Onions
To add a tangy and refreshing element to the dish, let's make some quick-pickled onions:
In a bowl, combine the thinly sliced red onions and lemon juice.
Using your hands, gently scrunch the onions with the lemon juice. This will help soften the onions and infuse them with a zesty flavor.
Add the chopped parsley to the bowl and mix well. Set the quick-pickled onions aside.
4. Shape and Cook the Koftas
Now it's time to shape and cook the chicken koftas:
Take a portion of the kofta mixture and shape it into a ball. Repeat this process until you have 16 evenly-sized kofta balls.
Heat the rapeseed oil in a large non-stick frying pan over medium heat.
Carefully place the koftas in the pan and fry them for about 5 minutes on each side until they are browned and cooked through.
If you prefer to cook the koftas on a barbecue, cook them until they just hold their shape and then thread them onto skewers. Cook for about 4 minutes on each side.
Uncooked koftas can be stored in an airtight container in the refrigerator for up to a day.
5. Assemble the Dish
It's time to bring all the components together and assemble the chicken koftas with hummus and salad:
Divide half of the hummus between two plates and spread it out evenly.
In a separate bowl, mix half of the quick-pickled onions with half of the cucumber chunks and tomato wedges.
Serve the salad alongside the koftas and hummus, creating a beautiful and colorful presentation.
Store the remaining portions of hummus, quick-pickled onions, cucumber, and tomatoes in the refrigerator for another day.
The dish can be covered and chilled for up to two days, allowing you to enjoy the flavors again later.
Nutritional Benefits
Chicken koftas with hummus and salad not only taste amazing but also offer several nutritional benefits. Let's take a look at some of the key nutrients found in this dish:
- Protein: Chicken is a fantastic source of lean protein, which is essential for muscle growth and repair.
- Fiber: Chickpeas, a main ingredient in hummus, are rich in fiber, promoting healthy digestion and aiding in weight management.
- Vitamins and Minerals: The addition of fresh vegetables like cucumber and tomatoes provides a wide range of vitamins and minerals, such as vitamin C, vitamin K, and potassium.
Variations and Serving Suggestions
While the classic combination of chicken koftas with hummus and salad is undeniably delicious, there are endless possibilities to customize this dish to suit your taste preferences. Here are a few variations and serving suggestions:
- Spicy Koftas: Add a kick of heat to the koftas by incorporating spices like chili powder, paprika, or cayenne pepper into the mixture.
- Grain Bowl: Instead of serving the koftas with hummus and salad, create a nourishing grain bowl by pairing them with cooked quinoa or brown rice, mixed greens, and a variety of roasted vegetables.
- Wraps or Pita Pockets: For a portable and satisfying meal, wrap the koftas, hummus, and salad in a warm pita bread or a tortilla wrap.
Conclusion
Chicken koftas with hummus and salad are a delightful combination of flavors and textures that will leave you wanting more. With its high protein content, essential nutrients, and customizable options, this dish is perfect for those looking for a healthy and delicious meal. Whether you're hosting a gathering or simply treating yourself, give this recipe a try and enjoy the mouthwatering flavors it has to offer. Your taste buds will thank you!