Ingredients
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1 cup bulgur
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2 cups vegetable broth or stock
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1 (18.75 ounce) can adzuki beans
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2 tablespoons olive oil
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1 onion, finely chopped
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3 cloves garlic, minced
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1 teaspoon ground cumin
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1 teaspoon ground coriander
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2 tablespoons chopped fresh cilantro
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2 teaspoons hot pepper sauce
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1 egg, beaten
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1 cup stale whole wheat bread cubes
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1 cup skim milk
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salt and freshly ground black pepper to taste
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1 tablespoon olive oil
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8 (12-inch) skewers
Directions
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Combine the bulgur wheat and vegetable stock in a saucepan. Bring to a boil, then simmer for about 10 minutes, or until liquid has been absorbed. Set aside to cool.
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Meanwhile, in a large bowl, combine the adzuki beans, 2 tablespoons of olive oil, onion, garlic, cumin, coriander, cilantro, hot sauce, and the egg. Mash with a potato masher or sturdy whisk until fairly smooth. Soak the bread in milk, then squeeze out the excess; add to the bean mixture along with the bulgur. Mix using your hands until everything is well blended. Cover, and refrigerate for 1 hour, or until firm.
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Preheat the oven to 425 degrees F (220 degrees C).
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Wet your hands, and form the kofta into 32 oval shapes. Press onto skewers four at a time. Brush with remaining olive oil. Place on a baking sheet or broiling pan.
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Bake for 10 to 15 minutes in the preheated oven. Turn over, brush again with oil, and continue baking for 5 to 10 minutes, until crispy.
Nutrition Facts (per serving)
| 311 | Calories |
| 6g | Fat |
| 57g | Carbs |
| 8g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 8 | |
| Calories 311 | |
| % Daily Value * | |
| Total Fat 6g | 8% |
| Saturated Fat 1g | 5% |
| Cholesterol 24mg | 8% |
| Sodium 343mg | 15% |
| Total Carbohydrate 57g | 21% |
| Dietary Fiber 6g | 22% |
| Total Sugars 3g | |
| Protein 8g | 16% |
| Vitamin C 3mg | 3% |
| Calcium 84mg | 6% |
| Iron 2mg | 10% |
| Potassium 256mg | 5% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
