This dinner is packed with protein, iron, calcium and other great nutrients. It’s also super quick and easy to make. Lil’ L loves it and describes it as ‘yummy scrummy’. Hopefully other children (and adults) will love it too!
Serves: 4
Preparation time: 15 minutes (+ 20 mins soaking time for bamboo skewers)
Cooking time: 10 minutes
Ingredients
2 tbsp groundnut oil
1 onion, finely chopped
2 garlic cloves, crushed
1 tbsp curry paste
1 tbsp crunchy peanut butter
425g / 14oz can borlotti beans, rinsed and drained
100g / 3½oz / 1 cup ground almonds
75g / 2½ oz / ½ cup finely chopped nuts (e.g. almonds, Brazil nuts, cashews, walnuts)
66g / 2¼oz / 1 cup wholegrain breadcrumbs
Suggested accompaniments:
Vegetable couscous
Mint or cucumber raita
Flat breads
Method
- Soak 4 bamboo skewers in hot water for 20 mins (to help prevent them from burning), or use metal skewers.
- Heat 1 tbsp oil in a frying pan (skillet) and sauté the onion for 3 minutes. Add the garlic, curry paste and peanut butter, and cook for a further 2 minutes.
- Roughly blend the beans using a food processor or blender. Add the ground almonds, chopped nuts, onion mixture, and breadcrumbs. Combine until the mixture comes together. If it seems a little wet, add more breadcrumbs or if a little dry, add more oil.
- With wet hands, roll the mixture into ping pong size balls and push them onto skewers. Brush with oil and place on a foil-lined baking tray. Grill (broil) for 5 minutes or so until lightly browned, turning once.
- The koftas are delicious served with couscous, raita and flat bread as a main meal, or stuffed into pitta breads with salad for lunch
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