Chicken koftas with hummus & salad

Enjoy chicken koftas with hummus and salad for a healthy lunch. The tahini in the hummus is made from sesame seeds, which are thought to have anti-inflammatory properties

Prep:35 mins
Cook:10 mins

Serves 4
Easy

Nutrition per serving

kcal 540
fat 22g
saturates 4g
carbs 36g
sugars 0g
fibre 13g
protein 42g
salt 0.5g

Ingredients

500g chicken mince (5% fat)
1 egg
3 tbsp oats
1 tsp dried oregano
1 lemon, zested
2 tsp ground coriander
½ tsp ground cumin
2 tbsp chopped parsley (taken from the 30g in the salad ingredients, below)
½ tsp rapeseed oil, for frying
2 x 400g cans chickpea, drained (liquid reserved)
2 tbsp tahini
1 lemon, juiced (about 3 tbsp)
1 garlic clove
2 tbsp extra virgin olive oil
2 large red onions, halved and thinly sliced
1 lemon, juiced
30g chopped parsley
200g cucumber, cut into chunks
4 tomatoes, cut into wedges

Method

Using your hands, combine all of the ingredients for the kofta, except the oil. Set aside.
Tip all the hummus ingredients into a bowl, along with 3 tbsp of the chickpea liquid, then blitz with a hand blender until smooth. If you prefer a looser texture, add more of the chickpea liquid and blend again.
For the salad, tip the onions into a bowl with the lemon juice and scrunch using your hands to help soften them. Add the chopped parsley and set aside.
Shape the koftas into 16 balls. Heat the rapeseed oil in a large non-stick frying pan over a medium heat and fry the koftas for 5 mins on each side until browned and cooked through. To finish on a barbecue, cook until they just hold their shape, then thread onto skewers. Cook for 4 mins on each side on the barbecue. Uncooked koftas will keep chilled in an airtight container for a day.
Divide half of the hummus between two plates. Mix half the quick-pickled onions with half of the cucumbers and tomatoes, then serve the salad with the koftas and hummus. Chill the remaining portions for another day. Will keep covered and chilled for up to two days.