Koftas with spiced lentil rice

Difficulty: 3/5

Preparation and cooking time: 2 hours

Servings: 4

Cost per serving: $1.55 (total cost: $6.20)

Cost per 2000 kcal: $9.66

Nutrition facts per serving
CALORIES PER SERVING (kcal): 321         (calories in whole recipe: 1284)
Proteins	35%	19.7g	Protein: lysine	64%	1.3g
			Protein: methionine	23%	0.2g
			Protein: isoleucine	47%	0.8g
Carbohydrates	44%	57.5g	Fibers	37%	14.4g
			Net carbs	n/a	43.1g
			Sugars	n/a	2.5g
Fats	4%	2.9g	Omega-3	33%	0.5g
			Omega-6	4%	0.8g
			Saturated fats	n/a	0.4g
Vitamin B1	37%	0.4mg	Vitamin B2	16%	0.2mg
Vitamin B3	24%	3.9mg	Vitamin B5	31%	1.6mg
Vitamin B6	41%	0.5mg	Folate	85%	340.8μg
Vitamin A	5%	51.5μg	Vitamin C	8%	7.3mg
Vitamin E	6%	1.0mg	Vitamin K	44%	53.8μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	9%	97.3mg	Copper	66%	0.6mg
Iron	105%	8.4mg	Magnesium	28%	113.6mg
Manganese	79%	1.8mg	Phosphorus	62%	435.1mg
Potassium	18%	863.7mg	Selenium	20%	11.3μg
Zinc	28%	3.1mg	Sodium to taste

Ingredients:

FOR THE KOFTAS

• 2 cans (480g) rinsed, drained lentils
• 1 roughly chopped medium-sized onion
• 2 garlic cloves
• 2 tbps roughly chopped fresh parsley
• 1/4 cup breadcrumbs
• 1 tbsp chia seedss
• 1/2 tsp ground cinnamon
• 1/4 tsp ground cloves
• 2 tsp ground cumin
• 2 tsp ground coriander
• 2 tsp paprika
• 2 tsp salt
• 1 tsp ground black pepper
• 1 tsp cayenne pepper (optional)

FOR THE SPICED LENTIL RICE

• 1 can (240g) rinsed, drained lentils
• 1 cup brown rice
• 1 1/2 cup water
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander
• 1 tsp paprika
• 1/2 tsp ground black pepper
• Salt to taste

FOR THE SAUCE

• 1/2 cup plain soy yoghurt
• Juice of 1/2 lemon
• 1/4 cup finely chopped fresh chives
• Salt to taste
• Black pepper to taste

Instructions:

• In a food processor, blend the kofta ingredients until you achieve a smooth consistency. If needed, add a little bit of water at a time until everything is bound together.
• Form 18 balls with your mixture. Put them on a baking tray lined with parchment paper. Flatten them with the palm of your hand to obtain disc-shaped patties. Let sit for 15 minutes and bake for 25 minutes at 200°C in the oven.
• In the meantime, put all of the ingredients for the lentil rice in a pot. Cover and cook on medium heat until you achieve a simmer. Reduce the heat to low and let simmer for about 10 minutes, or until the rice is soft and the water is fully evaporated.
• While the rice is cooking, mix all of the ingredients for the sauce in a small bowl.

Serving:

On a plate, put a ladle of the lentil rice and a few of the kofta. Spoon some of the sauce on top of the kofta. Top with fresh tomatoes, slices of lemon, or fresh chives for added freshness.