CHICKEN KOFTAS WITH HOUMOUS AND SALAD
Enjoy chicken koftas with houmous and salad for a healthy lunch. The tahini in the houmous is made from sesame seeds, which are thought to be anti-inflammatory
500g chicken mince (5% fat) 1 egg
3tbsp oats
1tsp dried oregano
1 lemon, zested
2tsp ground coriander
½ tsp ground cumin 2tbsp chopped parsley (taken from the 30g in the salad ingredients, below) ½ tsp rapeseed oil, for frying
FOR THE HOUMOUS
2 x 400g cans chickpea, drained (liquid reserved) 2tbsp tahini
1 lemon, juiced (about 3tbsp)
1 garlic clove
2tbsp extra virgin olive oil
FOR THE SALAD
2 large red onions, halved and thinly sliced
1 lemon, juiced
30g chopped parsley 200g cucumber, cut into chunks
4 tomatoes, cut into wedges
1 Using your hands, combine all of the ingredients for the kofta, except the oil. Set to one side.
2 Tip all the houmous ingredients into a bowl, along with 3tbsp of the chickpea liquid, then blitz with a hand blender until smooth. If you prefer a looser texture, add more of the chickpea liquid and blend again.
3 For the salad, tip the onions into a bowl with the lemon juice and scrunch using your hands to help soften them. Add the chopped parsley and set aside.
4 Shape the koftas into 16 balls. Heat the rapeseed oil in a large non-stick frying pan over a medium heat and fry the koftas for 5 mins on each side until browned and cooked through. To finish them on a barbecue, cook until they just hold their shape, then thread on to skewers. Cook for 4 mins on each side on the barbecue. Uncooked koftas will keep chilled in an airtight container for a day.
5 Divide half of the houmous between two plates. Mix half the quickpickled onions with half of the cucumbers and tomatoes, then serve the salad with the koftas and houmous. Chill the remaining portions for another day. Will keep covered and chilled for up to two days.