Chicken

Chicken and Bean Koftes with Zhoug Yoghurt

These spiced chicken koftes get added fibre from mashed cannellini beans, which also help keep them tender. Serve with a fresh green bean, tomato and ... Read more These spiced chicken koftes get added fibre from mashed cannellini beans, which also help keep them tender. Serve with a fresh green bean, tomato and cucumber salad, and finish with a generous dollop of zhoug yoghurt for a creamy, herby sauce with a little heat. Make the koftes ahead of time for an easy meal-prep win. These spiced chicken koftes get added fibre from mashed cannellini beans, which also help keep them tender. Serve with a fresh green bean, tomato and cucumber salad, and finish with a generous dollop of zhoug yoghurt for a creamy, herby sauce with a little heat. Make the koftes ahead of time for an easy meal-prep win.

Overview Ingredients Method

Prep time

25 mins

Cook time

20 mins

FREEZER FRIENDLY

Yes

SHELF LIFE

3 days

Why is this healthy?

Contains

Dairy View all Chilli, Cumin, Cucumber, Beans, Milk, Mustard, Olive oil, Green beans, Tomato, Legumes, Dairy, Cinnamon, Coriander seeds, Parsley, Cannellini beans, Coriander, Lemon, Garlic

Why is this healthy?

TRY MORE RECIPES for koftes

NUTRITION PER SERVING (Read more)

40g

Protein

406kcal

Calories

20g

Total Fat

19g

Carbs

Sugars

Fibre

215mg

Calcium

17%

5mg

Iron

28%

102mg

Magnesium

24%

1165mg

Potassium

25%

156mg

Sodium

0mg

Vitamin B1

0.3mcg

Vitamin B12

13%

0mcg

Vitamin D

2.8mg

Vitamin E

19%

83mcg

Vitamin B9

21%

158mcg

Vitamin A

18%

40mg

Vitamin C

44%

3mg

Zinc

27%

157mcg

Vitamin K

131%

0.4mg

Copper

44%

0.4mg

Vitamin B2

31%

12.8mg

Vitamin B3

80%

0.9mg

Vitamin B6

53%

484mg

Phosphorus

39%

Protein: 40g; Calories: 406kcal; Total Fat: 20g; Carbs: 19g; Sugars: 6g; Fibre: 9g; Calcium: 215mg (17%); Iron: 5mg (28%); Magnesium: 102mg (24%); Potassium: 1165mg (25%); Sodium: 156mg (7%); Vitamin B1: 0mg (0%); Vitamin B12: 0.3mcg (13%); Vitamin D: 0mcg (0%); Vitamin E: 2.8mg (19%); Vitamin B9: 83mcg (21%); Vitamin A: 158mcg (18%); Vitamin C: 40mg (44%); Zinc: 3mg (27%); Vitamin K: 157mcg (131%); Copper: 0.4mg (44%); Vitamin B2: 0.4mg (31%); Vitamin B3: 12.8mg (80%); Vitamin B6: 0.9mg (53%); Phosphorus: 484mg (39%)

Why is this healthy?

Contains

Dairy View all Chilli, Cumin, Cucumber, Beans, Milk, Mustard, Olive oil, Green beans, Tomato, Legumes, Dairy, Cinnamon, Coriander seeds, Parsley, Cannellini beans, Coriander, Lemon, Garlic

Ingredients

Serves 4

Metric Imperial

For the koftes:

chicken mince

Swaps: turkey thigh mince

cannellini beans (can)

drained and rinsed

garlic cloves

grated

cumin (ground)

coriander (ground)

cinnamon (ground)

parsley

finely chopped

lemon

zest

olive oil

For the green bean salad:

green beans

cannellini beans (can)

drained and rinsed

baby tomatoes

halved

cucumber

diced

parsley

roughly chopped

For the lemon dressing:

extra virgin olive oil

lemon

juiced

dijon mustard

For the zhoug yoghurt:

coriander

roughly chopped

parsley

roughly chopped

green chilli

roughly chopped

garlic cloves

peeled and roughly chopped

lemon

juiced

greek yoghurt

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Method

Gather and prepare your ingredients. Preheat the oven to 220°C / 200°C fan. Line a baking tray with baking parchment.

Mash half of the cannellini beans with a fork (set the remaining beans aside for the salad). In a large bowl, combine the chicken mince, mashed beans, garlic, spices, parsley, lemon zest, olive oil, and a pinch of salt and black pepper to a large bowl. Using a tablespoon, scoop the mixture and shape into small koftes.

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Chicken and Bean Koftes with Zhoug Yoghurt

Ingredients

Method

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