Köfte (KAAF-tee) are Turkish meatballs, usually made with lamb, herbs, and spices. This vegetarian version is sure to become a weeknight standby. Try it with steamed carrots and a romaine-based salad.

　　

Ingredients

Serves 4; 2 köfte and 2 tablespoons sauce per serving

　　

Köfte

1 15.5-ounce can no-salt-added chickpeas, rinsed and drained

　　10 ounces frozen chopped spinach, thawed, well drained, and squeezed dry

　　1/4 cup plain dry bread crumbs (lowest sodium available)

　　1 large egg white

　　1/2 teaspoon minced garlic

　　1/2 teaspoon ground cumin

　　1/8 teaspoon pepper

　　2 teaspoons olive oil

　　1/2 cup fat-free plain yogurt

　　1 tablespoon snipped fresh parsley

　　2 teaspoons fresh lemon juice

　　1 medium lemon, quartered

　　

Step 1

In a medium bowl, using a potato masher, coarsely mash the chickpeas. Stir in the remaining köfte ingredients except the oil. Divide the mixture into 8 balls. Lightly flatten each to about 2 inches in diameter.

　　

Step 2

In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the köfte for 2 to 3 minutes on each side, or until heated through and browned.

　　

Step 3

Meanwhile, in a small bowl, stir together the yogurt, parsley, and lemon juice. Spoon over the cooked köfte. Serve with the lemon wedges to squeeze on top.

　　

Nutrition information

Step 4

(Per serving)

　　

Step 5

Calories: 204

　　

Step 6

Total fat: 4.0g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 0.5g

　　

Step 10

Monounsaturated: 1.5g

　　

Step 11

Cholesterol: 1mg

　　

Step 12

Sodium: 166mg

　　

Step 13

Carbohydrates: 31g

　　

Step 14

Fiber: 7g

　　

Step 15

Sugars: 5g

　　

Step 16

Protein: 12g

　　

Step 17

Calcium: 214mg

　　

Step 18

Potassium: 591mg

　　

Dietary Exchanges

Step 19

2 starch

　　

Step 20

1 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition