Lentils and dairy combined with spinach and peppers. Healthy and tasty vegetarian fare. Serve in a spicy gravy such as curry, or makhani.
Paneer can be quickly made by baking ricotta cheese at 350F for about 30 minutes. You can also substitute soft tofu (soya paneer).
If using frozen spinach thaw it separately in a bowl first. Add the liquid as well as the spinach as it improves the color of the koftas.
In a food processor (or large bowl) combine all the ingredients and mix to a stiff batter (or very soft dough). Form round balls about 1 inch around then flatten them slightly. Place them in a steamer. Steam the koftas for about 20 minutes until they are firm and slightly raised.
Makes about 12 dumplings. Serve in a spicy gravy such as Makhani, your favorite curry.
Each (2 dumpling) serving contains an estimated:
Cals: 136, FatCals: 38, TotFat: 4g
SatFat: 2g, PolyFat: 0g, MonoFat: 2g
Chol: 13mg, Na: 318mg, K: 193mg
TotCarbs: 17g, Fiber: 3g, Sugars: 1g
NetCarbs: 14g, Protein: 8g
I made these to serve with makhani gravy. They made a complete dinner.
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|Serving Size: 1 Serving (48g)|
|Recipe Makes: 6|
|Calories from Fat: 16 (11%)|
|Amt Per Serving||% DV|
|Total Fat 1.8g||2 %|
|Saturated Fat 0.2g||1 %|
|Monounsaturated Fat 0.5g|
|Polyunsanturated Fat 0.8g|
|Cholesterol 0mg||0 %|
|Sodium 174.8mg||6 %|
|Potassium 249.9mg||7 %|
|Total Carbohydrate 25.7g||8 %|
|Dietary Fiber 3.1g||12 %|
|Sugars, other 22.6g|
|Protein 5.7g||8 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 143
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