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Lentil and Vegetable Kefta {Vegan, Grain-Free, High-Protein, Nut-Free}


  • Author: Camilla
  • Prep Time: 10 mins
  • Cook Time: 45 mins
  • Total Time: 55 mins
  • Yield: 21 kefta 1x

Description

Lentil and vegetable kefta that are vegan, grain-free and nut-free! High in protein and low in calories (9 grams protein &156 calories per 3 generous kefta), they make a great meal, snack or appetizer.


Scale

Ingredients

  • 1 cup brown lentils, rinsed
  • water
  • 2 medium-large carrots (about 150 g/5.3 oz), trimmed, peeled, cut into chunks
  • 1 large onion, ends trimmed, peeled, cut into large chunks
  • 1/2 cup packed fresh cilantro leaves
  • 1/2 cup packed fresh mint leaves
  • 4 large cloves garlic, peeled, coarsely chopped
  • 2 tablespoons ground flaxseed meal
  • 2 teaspoons ground cumin
  • 2 teaspoons smoked paprika
  • 1 teaspoon ground coriander
  • Optional: 1 teaspoon ground cinnamon or pumpkin pie spice
  • 3/4 teaspoon fine sea salt (more or less to taste)
  • 1/4 teaspoon freshly cracked pepper (more or less to taste)
  • 2 tablespoons coconut flour

Instructions

  1. In a medium saucepan, combine the lentils and enough water to cover by at least 1 inch (2.5 cm). Bring to a boil over high heat; reduce heat to low and simmer, uncovered, for 10 minutes (the lentils will be slightly undercooked). Drain and rinse under cool water. Place lentils in a food processor.
  2. Preheat oven to 375F (190C). Spray a large rimmed baking sheet with cooking spray (or lightly oil the sheet).
  3. Add the carrots, onion, cilantro, mint, garlic, flaxseed meal, cumin, paprika, coriander, optional cinnamon, salt and pepper to food processor with lentils. Pulse, using on/off pules, until finely chopped, but not a paste (see photo), scraping sides and bottom of bowl several times so that the mixture is evenly chopped.
  4. Scrape mixture into a bowl and and stir in the coconut flour until blended. Adjust salt and pepper to taste.
  5. Shape 1/4-cupfuls of mixture into long ovals (about 2.5 in/6.35 cm long). This should yield 21 kefta. Place on prepared baking sheet, spacing 1 inch (2.5 cm) apart.
  6. Bake for 33 to 38 minutes until golden brown and surface appears dry. Remove from oven.
  7. Position oven 6 to 8 inches from broiler source. Preheat oven broiler to high. Spray kefta with oil (from oil mister) or nonstick spray. Broil for 45 to 90 seconds until a deeper brown (*watch closely! do not walk away or they can burn).
  8. Serve warm, room temperature or cold with salads, flatbread, as part of a wrap, as a snack, or an appetizer. If desired, serve with some harissa and chopped mint or cilantro, as pictured.

Notes

Storage: Store the cooled kefta in an airtight container in the refrigerator for 1 week or the freezer for up to 6 months.

Lentils: I used common brown lentils, but you can use any variety of lentils in this recipe. If using split lentils (e.g., red), you may only need to cook 1-2 minutes less.

  • Category: Entree

Nutrition

  • Serving Size: 3 kefta
  • Calories: 156
  • Sugar: 3.3 g
  • Sodium: 270.7 mg
  • Fat: 1.7 g
  • Saturated Fat: 0.2 g
  • Carbohydrates: 26.3 g
  • Fiber: 10.9 g
  • Protein: 9.1 g
  • Cholesterol: 0 mg