You might remember a similar medley of vegetables being used in our orzo salad, this time we put a middle-eastern spin on them serving it on a bed of garlicky hummus then topped with koftas, crunchy pistachios, fresh mint and pomegranate seeds.
This Week
2 Dec - 8 Dec
Meal Prep Guide
Make the hummus (store in an airtight jar or container in the fridge)
*The top layer will harden, scrap this layer off before serving and bring to room temperature.
Ingredients
- 400g tin of chickpeas (drained, rinsed and peeled*)
- 1 ½ tsp baking soda
- 1/3 cup tahini + 2 tbsp
- 1 Tbsp olive oil
- 1 lemon (juice)
- 1 garlic clove
- ½ tsp salt
- 2 ice cubes
- 3 Tbsp water – optional
Method
- Start by placing peeled chickpeas into a food processor or Nutri bullet, blend until the chickpeas resemble a dry powdery crumb (the finer the better). Add the remaining ingredients to the blender (with the chickpeas). Blend until the mixture is smooth and creamy this can take up to 3 – 4 minutes (be patient). You will need to stop from time to time to scrape down the sides. If your hummus is too thick add 1 Tbsp of water at a time till it is at your desired consistency.
Pre-roll the koftas (store in an airtight container in the fridge)
Ingredients
- 500g lamb or beef mince
- ¼ tsp cinnamon
- 1 tsp cumin
- 1 tsp coriander
- 1 small red onion (grated and excess moisture removed)
- ¼ cup mint (finely chopped)
- 1 clove of garlic (crushed)
- Salt and pepper
Method
- In a medium bowl add all of the ingredients, mix well to fully incorporate all of the ingredients (we like to use our hands). Roll koftas into 8 ovals.
Tips
Tips
- We recommend peeling the skins off the chickpeas… I know, I know it’s annoying but this ensures your hummus will be smooth and creamy. If you don’t have the time to remove the skin that’s ok, your hummus will still be delicious just not as smooth.
- Keeping the koftas in the fridge right up until cooking helps to keep them from drying out when they cook.
- Hummus is key to a middle eastern-inspired spread, think flatbreads, falafels, slow-cooked lamb and tabouli. It’s also full of protein from all the chickpeas and tahini making a great condiment to roasted veggies and buddha bowls.
- This hummus recipe can be used as a base. Try swapping chickpeas for cannellini or butter beans. You could also add roasted vegetables like pumpkin or beetroot for a colourful dip.
Shortcuts
Vegetables
- Swap or add roasted cauliflower.
- During the winter, swap these summer vegetables for roasted pumpkin, cauliflower and red onion.
Protein
- For vegetarian options simply swap koftas for our honey and thyme halloumi, falafels or toss vegetables in lentils (1 can, rinsed and drained).
- Swap koftas for our lemon and oregano chicken thighs.
Other
- Serve with some flat bread, they are super easy to make using only four ingredients. Here is our recipe.
Ingredients
Roasted vegetables
- 2 eggplant (cut into wedges)
- 3 zucchini (cut into rounds)
- 2 capsicum (cut into wedges)
- 1 red onion (cut into wedges)
- Olive oil
- Salt and pepper
Hummus
- 400g tin of chickpeas (drained, rinsed and peeled*) – see tips
- ⅓ cup tahini + 2 tbsp
- 1 Tbsp olive oil
- 1 lemon (juice)
- 1 garlic clove
- ½ tsp salt
- 2 ice cubes
- 3 Tbsp water – optional
Koftas
- 500g lamb or beef mince
- ¼ tsp cinnamon
- 1 tsp cumin
- 1 tsp coriander
- 1 small red onion (grated and excess moisture removed)
- ¼ cup mint (finely chopped)
- 1 clove of garlic (crushed)
- Salt and pepper
Garnish
- ¼ cup shelled pistachios (roasted and roughly chopped)
- ⅓ cup fresh mint (roughly torn)
- pomegranate seeds (optional)
Method
- Preheat the oven to 200 degrees celsius, fan bake.
- Add the capsicum and onion to a baking tray and on a separate tray, add the zucchini and eggplant. Drizzle both trays with olive oil and season salt and pepper. Pop them into the oven for 30-35 minutes, or until cooked and starting to go crispy.
- While the vegetables are cooking prepare the koftas. In a medium bowl add all of the ingredients, mix well to fully incorporate all of the ingredients (we like to use our hands). Roll koftas into 8 ovals, then place them into the fridge until you are ready to cook them.
- To make the hummus, start by placing peeled chickpeas into a food processor or Nutri bullet, blend until the chickpeas resemble a dry powdery crumb (the finer the better). Add the remaining ingredients to the blender (with the chickpeas). Blend until the mixture is smooth and creamy this can take up to 3 – 4 minutes (be patient). You will need to stop from time to time to scrape down the sides. If your hummus is too thick, add 1 Tbsp of water at a time till it is at your desired consistency. Set aside until ready to plate up.
- To cook the koftas, add oil to a frying pan over medium-high heat. once the pan is hot cook the koftas until golden brown on all sides, approximately 3 minutes on each side.
- Time to plate up. On a large platter create a bed of hummus, top with roasted veggies, and koftas. Scatter over pistachios, mint and pomegranate seeds.
Variations
Vegetables
- Swap or add roasted cauliflower.
- During the winter, swap these summer vegetables for roasted pumpkin, cauliflower and red onion.
Protein
- For vegetarian options simply swap koftas for our honey and thyme halloumi, falafels or toss vegetables in lentils (1 can, rinsed and drained).
- Swap koftas for our lemon and oregano chicken thighs.
Other
- Serve with some flat bread, they are super easy to make using only four ingredients. Here is our recipe.
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