• Tanya Carneiro

Baked Broccoli Koftas with a Zesty Yoghurt Garlic Dip

Some vegetables are notoriously difficult to make delicious and appetising.

Broccoli is one of them.. and it's such a shame to see this vegetable pushed to the side, due to the less than shiny reputation it is.


But I ask you to pick up 1 large head of Broccoli & try my recipe out, because chances are, this will not be the last time you make these yummy Broccoli Balls.


Who knew something so healthy & green can taste so DELICOUS & be as FILLING as a hearty meatball?!


Packed Broccoli, spices & herbs - these baked balls are low calorie, low fat & BIG on flavour.

The texture is perfect & light not dense and chewy.


Snacking without guilt! This is all I've ever wanted, but sadly all the yummy snacks seem to be high calorie and full of naughty ingredients that pack on the pounds.

So put away the unhealthy snacks that don’t even fill you up, and make my Broccoli Koftas - just pick & dip in my zesty yogurt herb sauce!


Note - this recipe can be GLUTEN FREE, VEGAN & DAIRY MODIFIABLE


Let's look at the nutrients in 91g of raw broccoli (this recipe has 400g of raw broccoli):

Carbs: 6 grams

Protein: 2.6 gram

Fat: 0.3 grams

Fiber: 2.4 grams

Vitamin C: 135% of the RDI

Vitamin A: 11% of the RDI

Vitamin K: 116% of the RDI

Vitamin B9 (Folate): 14% of the RDI

Potassium: 8% of the RDI

Phosphorus: 6% of the RDI

Selenium: 3% of the RDI

(source: Healthline.com)


Choosing the perfect Broccoli:

The broccoli should feel heavy for its size.

The broccoli head should be odourless and the stalk should be firm.

The cut ends of the stalks should be fresh and moist looking.

Avoid broccoli with dry/browning stem ends or yellowing florets.

Broccoli should be stored unwashed in the refrigerator 3-5 days


Ingredient Notes:

-For my broccoli, I use FRESH not frozen, because the latter has too much water content that will affect the mixture and texture of the koftas.

-For my panko crumbs, I use Obento Japanese Panko Breadcrumbs.

-For my cheese, I use something mild in strength, like Tasty Cheese or Mozzerella Cheese.


Serves : 18-22 balls depending on size Ingredients:

400g Broccoli (With Stem)

2-3 Tsp Chilli Flakes Dried

2 Tsp Garlic Paste Gourmet Garden Brand

2 Tsp Cracked Pepper

1 Large Spring Onion Green & White Part Sliced Extra Fine

1 Heaped Tsp Salt

2 Large Eggs Whisked Gently (Vegans Use 1.5 Tbs Flax Seed Blended With 4 Tbs Water)

1 Cup Panko Crumbs (Sub Gluten Free Panko if Required)

1 Tsp Dried Parsley Flakes

2 Tbs Of Mild Cheese Fine Chopped (Vegans Use Vegan Cheese)

Spray Oil for Baking or A bit Of Olive Oil


Zesty Yoghurt Garlic Sauce :

1/3 cup Greek Yoghurt (Or Vegan yoghurt such as Cocobella Coconut Yoghurt Natural )

1 tsp Garlic Paste

1/2 Lime squeezed

1 tbs Fine Chopped Coriander Leaves

Pinch of Salt + Pepper.


The Broccoli koftas, glistening with a light spray of olive oil - ready to be baked.

 

Directions:


1.For the broccoli - steam the entire vegetable with the stem, in a microwave for 8 min until soft then drain any excess water from the bowl & pulse in food processor until fine.

2.Transfer the chopped broccoli to a large bowl & add the other ingredients from the ingredients list (except the spray oil)

3.Fold everything with spatula until well combined and egg (or Flaxseed mix)/spices are evenly distributed.

4.Use a small cookie scoop to portion balls

5.Use dry hands (with no oil or water) to roll the balls, the mix should be just coming together as a ball not too moist and not too dry.

6.Spray the broccoli balls lightly with some spray oil or use a pastry brush to brush a bit of olive oil.

7.Bake @ 180deg Celcius fan forced (390deg F) for 15-20 minutes or until light brown.

Serve with my Yoghurt Garlic Dip.

Mix 1/3 cup Greek yoghurt (vegans use vegan yoghurt such as Cocobella Coconut Yoghurt Natural ), 1 tsp garlic paste, 1/2 lime squeezed, 1 tbs fine chopped coriander leaves & pinch of salt + pepper.


Recipe Notes:

Vegan Modifying: Use Vegan cheese instead of regular cheese, Use a mixture of blended flaxseed and water + let sit for 20 minutes to thicken up, instead of eggs. For the yoghurt dip, use Vegan yoghurt instead of regular yoghurt.

Gluten Free Modifying: Use GF Panko crumbs.


I hope you enjoy this wonderful healthy recipe, do let me know how you go!


Tanya.

 



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