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a photo of High-Protein Tofu Koftas

High-Protein Tofu Kebabs

These might not be the most traditional kebabs, but they’re a fun, high-protein twist on classic koftas. Packed with warming spices and fresh herbs, they’re hearty, flavourful and brilliant served with flatbread and hummus for an easy, satisfying meal.

Takes 30 minutes

Serves 4

Ingredients
 

For the koftas

  • 60 g tomato purée 4 tbsp
  • ½ red onion about 75g, very finely chopped
  • 500 g firm tofu
  • 12 g ground cumin 2 tbsp
  • 6 g ground coriander 1 tbsp
  • ½ tsp turmeric powder
  • ½ tsp chilli powder
  • 1 tsp smoked paprika
  • 1 tsp cumin seeds
  • Juice of ½ lemon or lime about 15ml / 1 tbsp
  • ¾ tsp salt
  • Pinch of black pepper
  • 40 g chickpea flour 4 tbsp
  • 25 g fresh coriander finely chopped (about 1 cup loosely packed)
  • 30 ml tamari or soy sauce 2 tbsp
  • 3 –4 tbsp olive oil for frying

For the herb oil

  • 15 g fresh coriander about ½ cup loosely packed
  • 45 ml olive oil 3 tbsp
  • 30 ml rice vinegar 2 tbsp
  • 15 ml maple syrup 1 tbsp
  • 1 tsp chilli powder or chilli flakes

For the chopped salad

  • 200 g ripe tomatoes about 1½ cups diced
  • 150 g cucumber about 1 cup diced
  • 15 g fresh parsley finely chopped (about ½ cup loosely packed)
  • 15 ml olive oil 1 tbsp
  • ¼ tsp salt

To serve

  • 4 flatbreads
  • 1 tub The Happy Pear Organic Hummus

Instructions
 

Make the kofta mixture:

  • Crumble the tofu into a large bowl using your hands. Add the tomato purée, red onion, spices, cumin seeds, lemon or lime juice, salt, pepper, chickpea flour, fresh coriander and tamari or soy sauce. Mix very well until fully combined.
  • If the mixture feels a little crumbly, pulse it briefly with an immersion blender to help it bind - you still want some texture, so don’t over-blend.
  • Shape the mixture into 8-10 kofta-style logs or small patties with your hands.

Cook the koftas:

  • Heat the olive oil in a large frying pan over medium heat. Shallow fry the koftas for 3–4 minutes on each side, turning carefully, until golden and crisp on the outside. Remove and drain on kitchen paper.

Make the herb oil:

  • Finely chop the coriander and mix with the olive oil, rice vinegar, maple syrup and chilli. Stir well and set aside.

Prepare the chopped salad:

  • In a bowl, combine the diced tomatoes, cucumber and parsley. Add the olive oil and salt, then mix well to combine.

Serve:

  • Warm the flatbreads. Spread each with a generous spoonful of hummus, top with the golden koftas, add a handful of chopped salad and drizzle generously with the herb oil. Serve immediately.
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