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Spinach and Chickpea Köfte with Yogurt Sauce

Köfte (KAAF-tee) are Turkish meatballs, usually made with lamb, herbs, and spices. This vegetarian version is sure to become a weeknight standby. Try it with steamed carrots and a romaine-based salad.

Recipe information

  • Yield

    Serves 4; 2 köfte and 2 tablespoons sauce per serving

Ingredients

Köfte

1 15.5-ounce can no-salt-added chickpeas, rinsed and drained
10 ounces frozen chopped spinach, thawed, well drained, and squeezed dry
1/4 cup plain dry bread crumbs (lowest sodium available)
1 large egg white
1/2 teaspoon minced garlic
1/2 teaspoon ground cumin
1/8 teaspoon pepper
2 teaspoons olive oil
1/2 cup fat-free plain yogurt
1 tablespoon snipped fresh parsley
2 teaspoons fresh lemon juice
1 medium lemon, quartered

Preparation

  1. Step 1

    In a medium bowl, using a potato masher, coarsely mash the chickpeas. Stir in the remaining köfte ingredients except the oil. Divide the mixture into 8 balls. Lightly flatten each to about 2 inches in diameter.

    Step 2

    In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the köfte for 2 to 3 minutes on each side, or until heated through and browned.

    Step 3

    Meanwhile, in a small bowl, stir together the yogurt, parsley, and lemon juice. Spoon over the cooked köfte. Serve with the lemon wedges to squeeze on top.

  2. Nutrition information

    Step 4

    (Per serving)

    Step 5

    Calories: 204

    Step 6

    Total fat: 4.0g

    Step 7

    Saturated: 0.5g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 0.5g

    Step 10

    Monounsaturated: 1.5g

    Step 11

    Cholesterol: 1mg

    Step 12

    Sodium: 166mg

    Step 13

    Carbohydrates: 31g

    Step 14

    Fiber: 7g

    Step 15

    Sugars: 5g

    Step 16

    Protein: 12g

    Step 17

    Calcium: 214mg

    Step 18

    Potassium: 591mg

  3. Dietary Exchanges

    Step 19

    2 starch

    Step 20

    1 lean meat

American Heart Association Low-Salt Cookbook, 4th Edition
TagsMeatballTurkishMiddle EasternChickpeaBean and LegumeVegetableSpinachLeafy GreensMainDinnerVegetarianNut FreeEasyQuickWeeknight MealsSauteCookbooks
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