recipes
Tuna Kofta with Mint Yoghurt Sauce
serves 0
30 min prep
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ingredients
| 1 teaspoon oil 1 small onion, chopped 1 teaspoon ground cumin 400g can Edgell Chick Peas, drained 1 egg, beaten 425g can John West Tuna in Olive Oil, well drained 1 tablespoon chopped flat leaf parsley Grated rind of 1 lemon 1 1/2 cups fresh breadcrumbs 500g natural yoghurt 1/3 cup shredded fresh mint leaves Oil for deep frying |
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instructions
step 1
Heat oil in a small pan, add onion and cook for 2 minutes. Add cumin and cook another minute, stirring well.
step 2
Place drained Edgell Chick Peas, egg and onion mixture into a food processor and process until chopped. Place in a bowl and stir in drained John West Tuna, parsley and lemon rind. Season to taste.
step 3
Using wet hands, shape 1 tablespoonful of mixture into a small oval ball, repeat to make 20. Roll in fresh breadcrumbs. Chill for half hour.
step 4
Heat oil in saucepan or deep fryer to 180°C. Cook kofta for 2-3 minutes or until golden brown. Drain on absorbent paper.
step 5
Serve with combined yoghurt and mint.
recipe tip
Kofta balls can be cooked and frozen for up to 1 month before using. Allow to thaw in the refrigerator overnight. Don't overcrowd the deep fryer, cook a few at a time for best results. Spoon yoghurt into small dressing containers which are available from supermarkets.
nutritional information
| Qty per serving | QTY PER 100g | |
|---|---|---|
| Energy | 378kJ (90Cal) | 574kJ (137Cal) |
| Protein | 6.9g | 10.5g |
| Fat - Total | 3.5g | 5.3g |
| - Saturated | 1.0g | 1.5g |
| Carbohydrate | 7.1g | 10.7g |
| - Sugars | 1.8g | 2.7g |
| Dietary Fibre | 1.4g | 2.1g |
| Sodium | 135mg | 205mg |
| Potassium | 106mg | 161mg |
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Tuna Kofta with Mint Yoghurt Sauce
Tuna Kofta with Mint Yoghurt Sauce
ingredients
1 teaspoon oil
1 small onion, chopped
1 teaspoon ground cumin
400g can Edgell Chick Peas, drained
1 egg, beaten
425g can John West Tuna in Olive Oil, well drained
1 tablespoon chopped flat leaf parsley
Grated rind of 1 lemon
1 1/2 cups fresh breadcrumbs
500g natural yoghurt
1/3 cup shredded fresh mint leaves
Oil for deep frying
instructions
step 1
Heat oil in a small pan, add onion and cook for 2 minutes. Add cumin and cook another minute, stirring well.
step 2
Place drained Edgell Chick Peas, egg and onion mixture into a food processor and process until chopped. Place in a bowl and stir in drained John West Tuna, parsley and lemon rind. Season to taste.
step 3
Using wet hands, shape 1 tablespoonful of mixture into a small oval ball, repeat to make 20. Roll in fresh breadcrumbs. Chill for half hour.
step 4
Heat oil in saucepan or deep fryer to 180°C. Cook kofta for 2-3 minutes or until golden brown. Drain on absorbent paper.
step 5
Serve with combined yoghurt and mint.
serves 0 30 min prep recipe tip
Kofta balls can be cooked and frozen for up to 1 month before using. Allow to thaw in the refrigerator overnight. Don't overcrowd the deep fryer, cook a few at a time for best results. Spoon yoghurt into small dressing containers which are available from supermarkets.
Brought to you by the Simplot Test Kitchen
Email: simplygreatmeals@simplot.com.au