LACTO Soft 'n' Savory Chickpea Kofta
2 C cooked chickpeas (canned are fine, but rinse well)
1 medium baking potato cooked and coarsely mashed
1/2 - 1 teas ground coriander
1 teas paprika
1 teas ground cumin
1/8 teas cayenne pepper
1/4 teas salt
1/2 teas baking powder
2 tbl fat free yoghurt or fat free sour cream
1/4 C coarsely chopped cilantro (coriander) or minced fresh parsley
(optional)
1/8 teas hing powder*
* Special note: You can leave the hing powder out. Hing powder or asafetida
as it is also known can only be found in Indian stores. You cannot use it for
anything else. If you do use it, measure very carefully. It smells like dirty
socks. You absolutely do not want to use more.
Also note that you can mash the potato with the skin on. I prefer it this
way. It adds texture and flavor.
Process chickpeas in food processor until texture resembles coarse bread
crumbs. Transfer 2/3 of mixture to a mixing bowl along with mashed potato.
Set aside.
Add to the remaining chickpeas the following and process until smooth: all of
the dried herbs, baking powder. Add this paste to the mixing bowl along with
the sour cream or yoghurt and cilantro if you are using it. Mix well.
Note: A stick proof cookie sheet works the best to avoid having to lubricate
with a fat based product.
Drop spoonfuls of mixture on sheet as though you were making cookies. You
should get between 15-20 portions, depending on the size you make them.
Bake in a 350 degree oven. Bake for 35-45 minutes. They really need to firm
up and get a bit of crust on them to hold together. Flip them about half way
through. Before you flip them, flatten them a bit with the spatula.
They will be lightly browned on both sides when done. All though they will
hold together, they are rather delicate, since they aren't fried. (This
recipe is based on an original Indian recipe which called for frying in oil.)
Let them cool a bit and remove them carefully. I store them in a flat
container, carefully layering them two deep, so they don't fall apart.
They are delicious just plain or with a bit of fat free yohurt or sour cream.
You could also serve them with a tomato or other vegetable sauce.
Koftas are the Indian version of falafel and if these were fried you would
definitely see the resemblance. Although they are usually fried, some of the
original Indian recipes specify baking as an alternative. They are usually
served with a creamy vegetable based sauce. I also like them with fat free
yohurt or sour cream. They are definitely very tasty just plain, eaten like a
cookie fresh out of the oven!
Cilantro, and even fresh parsley, is very strongly flavored and you may not
care for it, so include it or leave it out, as you please. They taste
delicious either way.
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