Turkish-Style Turkey Koftas with Zucchini & Chickpeas
A quick and flavorful one-pan meal featuring seasoned turkey koftas, vibrant zucchini ribbons, and hearty chickpeas in a light, aromatic tomato sauce. Perfect for a healthy weeknight dinner.
1100 Kalorien
$4 pro Portion
$25 Min.
2 Portionen
quick-easy, any cuisine
Zutaten
- 300g ground turkey
- 1 large zucchini (approx. 250g)
- 1 medium red bell pepper
- 200g canned chickpeas, drained and rinsed
- 200g canned chopped tomatoes
- 1 small onion
- 2 cloves garlic
- 15g fresh parsley, chopped
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 30ml olive oil
- 15ml lemon juice
- Salt and black pepper to taste
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Anleitung
- 1.Finely chop half the onion and one garlic clove. In a bowl, mix the ground turkey with the chopped onion, garlic, half the parsley, cumin, coriander, salt, and pepper. Form into 8-10 small oval-shaped koftas.
- 2.Heat 15ml of olive oil in a large skillet over medium-high heat. Add the koftas and cook for 5-6 minutes, turning until browned on all sides. Remove from the pan and set aside.
- 3.Finely chop the remaining onion and garlic. Dice the red bell pepper. Add the remaining 15ml of olive oil to the same pan. Sauté the onion and bell pepper for 3-4 minutes until softened. Add the garlic and cook for one more minute.
- 4.Stir in the chopped tomatoes, rinsed chickpeas, and 50ml of water. Bring to a simmer, scraping up any browned bits from the bottom of the pan.
- 5.Return the koftas to the pan. Reduce the heat to low, cover, and simmer for 8-10 minutes until the koftas are cooked through and the sauce has thickened slightly.
- 6.While the koftas simmer, use a vegetable peeler to create long ribbons from the zucchini.
- 7.Stir the zucchini ribbons, remaining parsley, and lemon juice into the pan. Cook for just 1-2 minutes until the zucchini is slightly wilted but still has a bite. Season with more salt and pepper if needed, and serve immediately.
Nährwertinformationen
58g
fat
72g
carbs
24g
fiber
81g
protein
Warum dieses Rezept
This recipe is a powerhouse of lean protein from turkey, promoting muscle maintenance. It's rich in fiber from chickpeas and zucchini, aiding digestion, and packed with vitamins and antioxidants from bell peppers and fresh herbs for a balanced, nutritious meal.
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