Chickpea Kofta Salad with Tahini
Looking for a delicious and healthy salad recipe that's packed with flavour? Look no further than this chickpea and spinach kofta salad with tahini recipe! This dish is perfect for lunch or dinner and is sure to leave you feeling satisfied and energised.
To make this salad, you'll need a few simple ingredients, including chickpeas, spinach, tahini, lemon juice, and a variety of spices. The koftas are made with chickpea flour, which makes them gluten-free and high in protein. The tahini dressing adds a creamy and nutty flavour to the dish, while the lemon juice adds a refreshing tanginess.
This salad is not only delicious, but it's also incredibly healthy. Chickpeas are a great source of protein and fibre, while spinach is loaded with vitamins and minerals. The tahini dressing is also a great source of healthy fats. So if you're looking for a nutritious and tasty meal, give this chickpea and spinach kofta salad with tahini recipe a try!
Ingredients and Substitutes
Chickpeas: Canned vs Dried
Chickpeas are a versatile ingredient that can be used in a variety of recipes, including the chickpea and spinach kofta salad with tahini. When it comes to chickpeas, you have the choice of using canned or dried chickpeas.
Canned chickpeas are a convenient option as they are ready to use straight out of the can. However, they can be high in sodium and may contain preservatives. If you choose to use canned chickpeas, make sure to rinse them thoroughly before using them in the recipe.
Dried chickpeas require more preparation but are a healthier option as they do not contain any added salt or preservatives. To use dried chickpeas, soak them in water overnight and then cook them until they are tender.
Choosing the Right Tahini
Tahini is a key ingredient in the dressing for the chickpea and spinach kofta salad with tahini. Tahini is made from ground sesame seeds and has a nutty flavour. When choosing tahini, look for a brand that uses high-quality sesame seeds and does not contain any added oils or preservatives.
Selecting Fresh Spinach
Fresh spinach is an important ingredient in the chickpea and spinach kofta salad with tahini. When selecting fresh spinach, look for leaves that are bright green and crisp. Avoid spinach that is wilted or has brown spots.
If fresh spinach is not available, you can substitute it with other leafy greens such as kale or arugula. However, keep in mind that the flavour and texture of the salad may be different with these substitutions.
Overall, when selecting ingredients for the chickpea and spinach kofta salad with tahini, aim for fresh, high-quality ingredients to ensure the best flavour and nutritional value.
Preparing the Kofta
To make the delicious chickpea and spinach kofta salad with tahini recipe, you need to start by preparing the kofta. This is a vegan, gluten-free, and dairy-free dish that is perfect for a healthy and satisfying meal.
Mixing and Shaping
To make the kofta, you will need a can of chickpeas, egg, gram flour, coriander leaves, paprika, turmeric, and cumin seeds. Start by draining and rinsing the chickpeas and then mash them with a fork or a food processor until they are smooth. Then add the egg, gram flour, coriander leaves, paprika, turmeric, and cumin seeds to the chickpea mixture and mix well.
Once the mixture is well combined, you can start shaping the kofta. Take a small amount of the mixture and roll it in your hands to form a ball. Repeat until all of the mixture is used up. You should be able to make around 12 koftas.
Cooking Techniques
Now that you have formed the kofta, it's time to cook them. There are a few different cooking techniques you can use, depending on your preference. You can either bake, fry, or grill the kofta.
To bake the kofta, preheat your oven to 200°C and place the kofta on a baking tray lined with parchment paper. Bake for 20-25 minutes or until golden brown.
To fry the kofta, heat some oil in a frying pan over medium heat. Once the oil is hot, add the kofta and fry for 2-3 minutes on each side or until golden brown.
To grill the kofta, preheat your grill to medium-high heat and place the kofta on a grill pan. Grill for 3-4 minutes on each side or until golden brown.
Whichever cooking technique you choose, make sure to keep an eye on the kofta to ensure they are cooked through and not burnt.
Now that you know how to prepare the kofta, you can move on to assembling the salad and drizzling it with tahini dressing for a delicious and healthy meal.
Assembling the Salad
Once you have prepared the chickpea and spinach koftas and chopped all your vegetables, it's time to assemble the salad. This is a fun and creative process, so feel free to get creative with your layering and presentation.
Layering the Vegetables
Start by placing a bed of baby spinach leaves at the bottom of your salad bowl or plate. This will serve as the base of your salad and provide a fresh and healthy foundation for the rest of the ingredients.
Next, add a layer of sliced tomatoes, cucumbers, and red onion on top of the spinach. These vegetables will provide a juicy and crunchy texture to your salad, as well as a burst of flavour.
You can then add a layer of grated carrot and chopped parsley on top of the vegetables. This will add a pop of colour and a fresh, earthy taste to your salad.
Adding the Koftas
Finally, it's time to add the star of the show - the chickpea and spinach koftas. Place them on top of the vegetables and sprinkle some more chopped parsley on top for garnish.
For the dressing, drizzle some tahini sauce over the koftas and vegetables. You can also add some lemon juice and olive oil for an extra tangy flavour.
And there you have it - a delicious and healthy chickpea and spinach kofta salad with tahini dressing. This vegetarian and gluten-free dish is perfect for a light lunch or dinner, and is sure to impress your guests with its vibrant colours and flavours.
Crafting the Dressing
Balancing Flavours
To make the perfect tahini dressing for your chickpea and spinach kofta salad, you need to balance the flavours of the ingredients. Start by whisking together tahini, lemon juice, garlic, salt, and pepper in a small bowl. Taste the dressing and adjust the seasoning as needed. If you prefer a tangier dressing, add more lemon juice. If you want a more garlicky flavour, add another clove of garlic. Don't forget to balance the salt and pepper to your taste.
Emulsifying the Dressing
To emulsify the dressing, slowly drizzle in extra-virgin olive oil while whisking continuously. This will help to create a smooth and creamy texture. Keep whisking until all the oil is incorporated and the dressing is well blended. If the dressing is too thick, you can add a splash of water to thin it out.
For an extra burst of flavour, sprinkle some za'atar over the dressing and mix well. This will add a Middle Eastern touch to your salad. Once you have crafted the perfect dressing, set it aside until you are ready to assemble your salad.
Remember, the key to a great tahini dressing is to balance the flavours and emulsify the ingredients properly. With these tips, you'll be able to make a delicious dressing that will take your chickpea and spinach kofta salad to the next level!
Nutritional Information and Benefits
Caloric and Macronutrient Breakdown
This chickpea and spinach kofta salad with tahini recipe is a healthy and nutritious meal that is packed with essential macronutrients. One serving of this salad provides you with the following nutritional information:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 320 kcal |
| Protein | 16g |
| Fat | 18g |
| Carbohydrates | 24g |
| Sugars | 6g |
| Water | 170g |
The salad is high in protein, which is essential for building and repairing muscle tissue. It also contains healthy fats, which are important for maintaining healthy skin and hair. The carbohydrates in the salad provide energy to fuel your daily activities.
Health Benefits of Key Ingredients
Chickpeas are the star ingredient in this salad, and they are packed with nutrients that offer numerous health benefits. Chickpeas are high in protein and fibre, which help to keep you feeling full and satisfied for longer. They are also a good source of iron, which is important for maintaining healthy blood cells.
Spinach is another key ingredient in this salad, and it is loaded with vitamins and minerals. Spinach is high in vitamin K, which is important for maintaining healthy bones. It is also rich in vitamin A, which is essential for maintaining healthy eyesight.
Tahini is a paste made from ground sesame seeds, and it is a key ingredient in the dressing for this salad. Tahini is a good source of healthy fats, which help to maintain healthy skin and hair. It is also high in calcium, which is important for maintaining healthy bones.
Overall, this chickpea and spinach kofta salad with tahini recipe is a healthy and nutritious meal that provides you with essential macronutrients and numerous health benefits.