Tofu Kofta with Tzatziki and Fresh Salad 

Cuisine:

Mediterranean

Meal Type:

Main course

Diet Type:

Vegetarian

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Tofu Kofta with Tzatziki and Fresh Salad 

Cuisine:

Mediterranean

Meal Type:

Main course

Diet Type:

Vegetarian

Prep Time:

20 minutes

Cooking Time:

20 minutes

Rest Time:

N/A

Total Time:

40 minutes

Serves:

4

185-195 kcals per serving

kcal per serving (estimate)

Prep Time:

20 minutes

Cooking Time:

20 minutes

Rest Time:

N/A

Total Time:

40 minutes

Servings:

4

Calories Per Serving (estimate):

185-195 kcals per serving

The vibrant flavours of the Mediterranean with this delicious vegetarian tofu kofta served alongside a refreshing tzatziki sauce and a crisp garden salad. Made with crumbled firm tofu, aromatic spices and fresh herbs, these golden, pan-fried koftas offer a perfect balance of warmth and earthiness. The creamy tzatziki sauce prepared with Greek yoghurt, cucumber, garlic and dill, adds a cooling contrast enhancing every bite with its tangy, herby richness. A colourful Mediterranean salad, tossed with mixed greens, cherry tomatoes, lemon juice and olive oil dressing. This protein-packed meal is not only nutritious but also easily adaptable.

Ingredients

For Tofu Kofta:

  • Firm tofu – 500 g
  • Onion (sliced) – 1 no. 
  • Garlic (minced) – 2 nos. 
  • Parsley (chopped) – 2 tbsp
  • Cilantro (chopped) – 2 tbsp
  • Cumin powder – 1 tsp
  • Coriander powder – 1 tsp
  • Paprika – ½ tsp
  • Cinnamon powder – ¼ tsp
  • Salt – To taste
  • Black pepper powder – 1 tsp

 

 

For Tzatziki Sauce:

  • Greek yoghurt – 1 cup (250g)
  • Cucumber (sliced) – ½ no. 
  • Garlic (minced) – 1 no.
  • Dill (chopped) – 1 tbsp
  • Lemon juice – 1 tbsp
  • Salt and pepper – To taste

 

 

For Salad:

  • Mixed greens of your choice – 2 cups (500g)
  • Cherry tomatoes – 1 cup (250g)
  • Cucumber (sliced) – 1 no. 
  • Onion (chopped) – ¼ cup
  • Parsley chopped – 2 tbsp
  • Olive oil – 1 tbsp
  • Lemon juice – 1 tbsp
  • Pepper and salt – To taste

Instructions

To prepare the kofta:

  • In a large bowl, crumble the firm tofu and add grated onion, garlic, parsley, cilantro, cumin, coriander, paprika, cinnamon, pepper and salt.
  • Mix well until the ingredients are evenly incorporated.
  • Divide the mixture into 8 equal portions and shape them into oval patties or balls for kofta. 
  • In a pan, add oil and heat on medium heat. 
  • Cook the koftas for 6-8 minutes on each side or until golden (tawa fry).

 

 

To prepare the Tzatziki:

  • In a bowl, mix Greek yoghurt, grated cucumber, minced garlic, dill, lemon juice, salt, and pepper. 
  • Chill in the fridge and serve. 

 

 

Assemble the salad:

  • In a large bowl, combine the mixed greens, cherry tomatoes, cucumber slices, red onion and parsley. 
  • Drizzle with olive oil and lemon juice then season with salt and pepper. Toll well all the way through. 
  • Plate the salad alongside the tofu kofta. Add a generous amount of the tzatziki on the side or drizzle it over the kofta for extra flavour.  

 

Healthy Tips & Facts

  • Tzatziki is traditionally made using sheep or goat’s milk yoghurt. Tzatziki is a type of sauce that comes from Greece and Turkey.  
  • Ensure to squeeze out the excess water as much as possible from the grated cucumber for thick and creamy tzatziki. 
  • You can also add fresh vegetables like capsicum, or carrots for extra crunch and flavour.
  • If you are allergic to tofu, you can use a firm paneer instead. 
  • You can also use plant-based yoghurt instead of Greek yoghurt to make it vegan.

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