Vegan Malai Kofta with Zucchini and Garbanzos: #184 of 1000 Sustainable Food Experiments

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Malai kofta is a classic Indian comfort food – think of tender dumplings in a creamy sauce. This recipe is a plant-based delight that blends cashews, coconut milk, and spices to create a rich sauce without all that dairy in it. The dumplings have garbanzo beans, almonds, and zucchini in them, and we added some peas and rice noodles to round out a complete and satisfying meal. Thanks to Isa for inspiration.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($15 total for 6 servings)

Kofta:
1 can chick peas – $0.99
1/2 cup ground almonds – $0.63
1 large zucchini, grated – $0.58
1 tsp cumin – $0.28
1 tbsp ginger – $0.70
1 tsp garlic powder – $0.28
1/2 tsp salt – $0.03
Pepper to taste
1 cup ground up Hawaiian sweet rolls or other breadcrumbs – free

Sauce:
1 cup cashews, soaked for 2 hours – $2.00
2 cups vegetable broth – $1.00
1/2 large onion, chopped – $0.25
4 cloves garlic – $0.15
1 tbsp ginger – $0.70
1 tbsp curry powder – $0.70
1 tsp cumin – $0.28
1 can coconut milk – $1.99
1/4 cup crushed tomatoes – $0.20
1 tsp salt – $0.05
1 lemon, juiced – $0.20

1 tbsp coconut oil to cook kofta – $0.55
1-2 cups frozen peas – $1.00
1 package fresh pad Thai noodles – $2.99

Directions

1. Make the kofta: mix all the ingredients in a medium bowl, stir well to combine, and refrigerate the mixture for half an hour to firm it up. Shape them in your palm into about 18 oval shaped balls. Return to the fridge until you’re ready to cook them.

2. In a blender, add all the sauce ingredients and blend together until relatively smooth, then pour it into a large pan.

3. In a large pan, heat the coconut oil over medium high heat. Cook the kofta for several minutes, turning them around gently with a form to brown as many sides as possible.

Add the peas and fresh pad thai noodles to the sauce and warm to a boil. Follow package directions for how long the noodles need to cook.

Serve the kofta in bowls over top the noodles and curry sauce. Enjoy it hot from the stove. You’ll be left with a very warm and happy tummy.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness:  3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 18/18 (maximum score!)

If any of you amazing cooks tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

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