Dinner ideas

Seeded cauliflower koftas with green hummus

Packed with the goodness of seeds and cauliflower, these tasty vegetarian koftas are ideal for lunch.
30 kofta

When you think of koftas, you traditionally think of meatballs or meat skewers, made of minced meat combined with spices or onions. These are a vegetarian version of the original, where seeds and cauliflower replace the meat mixture. Pepitas, sunflower seeds, sesame seeds and linseeds are all very rich sources of omega-3 essential fatty acids, and are essential for a balanced diet.

If cauliflower is not your jam then you could try our tasty zucchini koftas or the meat lovers in the home you could try our lamb kofta with yoghurt



1.Preheat oven to 180°C/350°F.
2.For the green hummus, process hummus and half each of the herbs in a food processor until smooth. Transfer to a bowl; refrigerate until needed. Wipe processor clean.
3.Heat a medium frying pan over medium-high heat; cook pepitas, sunflower seeds, sesame seeds and linseeds, stirring, for 2 minutes or until sesame seeds are golden.
4.Place toasted seeds, remaining herbs and ¼ cup (60ml) water in cleaned bowl of the food processor. Add the cauliflower, garlic, cumin, tahini, psyllium and lemon juice; process until mixture forms a coarse paste. Season well.
5.Line an oven tray with baking paper. Shape heaped tablespoons of mixture into ovals (you should make 30); place on tray.
6.Fill a medium saucepan two-thirds with peanut oil; heat to 160°C/325°F (or until the oil sizzles when a small cube of bread is added). Working in batches of six at a time, fry kofta for 5 minutes or until dark golden and cooked through. Remove with a slotted spoon; drain on paper towel.
7.Serve koftas and green hummus with lettuce, tomatoes, onion, cucumber, olives and fetta

This recipe can be prepared a day ahead up to the end step 6.


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