VEGAN KOOFTEH l PERSIAN MEATBALLS l easy & healthy
Тәжірибелік нұсқаулар және стиль
Vegan Koofteh Recipe (Vegan Persian Meatballs):
Meatballs:
-1 1/2 Cups of Asian Rice
-3/4 Cup of Split Peas
-1/4 tsp Sea Salt
-Water (enough to cover the rice plus an inch)
- 2-3 Cloves of Garlic
-1/2 Bunch of fresh Cilantro
-1/2 Bunch of fresh Parsley
- 1-2 Tbsp of dried Mint or 1/4 bunch
of fresh Mint
-(optional) 1/2 bunch of fresh Basil
and 1/4 bunch of fresh Dill
**Can substitute dried herbs for fresh, can use any herbs you like and omit the ones you dislike.
-14-16oz of sticky vegan meat of your choice. (We used Lightlife Gimme Lean Sausage, but it's entirely up to you. You can use a gluten free vegan meat to make the dish gluten free)
-Sea Salt to taste
-Garlic Powder to taste
-Black Pepper to taste
-Turmeric to taste
Sauce:
-1 Large Onion diced
- 4-6 Cloves of fresh Garlic diced
- 2-3 Tbsp of Vegetable Oil
-Sea Salt to taste
-Black pepper to taste
-Turmeric to taste
-Sumac to taste
-6oz of Tomato Paste
- 6-7 Cups of water
- (optional) 8-12 dried Plums (recommended!)
Method:
Make sure to use an asian rice if you can, because it'll make the meatballs stick together since we're not using a vegan egg substitute. Asian rice is a sticky rice. Make sure not to add oil to the rice when it's cooking, otherwise it won't stay sticky
- Rinse the asian rice and split speas. Put them in a small pan with enough water to cover the rice/split peas, plus an inch. Add a pinch of salt and bring to a boil. Once it starts boiling bring the heat down to low and cover the pot with a lid. Let cook for about 20 minutes. Remove from heat. In a food processor add all of your fresh herbs and the garlic cloves. Pulse until the herbs and garlic are diced small-ish. In a bowl, add the vegan meat, fresh herbs mixture, dried herbs (if using any) and 3/4 of the cooked rice/split peas. Add salt, black pepper, garlic powder and turmeric to your liking. Then mix everything together with your hands. When mixed well, put water on your hands to keep the meatball mixture from sticking. Then grab a handful of the meatball mixture (How big you choose to make them is up to you) and form into a ball shape. Press the koofteh mixture while shaping so that the vegan meatballs stay together. *Will make about 12 medium/large persian meatballs.
In a pan add vegetable oil, diced onions, diced garlic, and salt. Saute on medium high heat for 3 minutes. Then add black pepper, turmeric, sumac, and garlic powder to taste. Add tomato paste and cook together for another 2 minutes. Then add water and mix. Let the sauce come to a boil and then reduce the heat to a low simmer. Add the vegan meatballs, dried plums, and the remaining 1/4 of the cooked rice/split peas. Cover with a lid, but leave it a little open. After 20 minutes gently flip the vegan meatballs over, making sure not to break them apart. After a total of 45 minutes the vegan meatballs should be ready, use your judgement if it needs a bit more or less time depending on your vegan meat. Make sure during the cooking process it stays at a low simmer, if it boils then the vegan meatballs might fall apart. Enjoy alone or with Pita bread, fresh herbs, onion and vegan unflavored yogurt. Enjoy!
Please try this delicious vegan Persian dish!
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The Sumac we've always used:
amzn.to/2yrTLQA
Vegan (& gluten free) inexpensive daily vitamins we use and highly recommend with 26 Vitamins & Minerals and 15 Superfoods in one daily tablet. 3 months supply for about $12:
amzn.to/2yrPGvK (Deava)
Our vegan sugar:
amzn.to/3cAlIVc
The nutritional yeasts we love:
amzn.to/2RTsEoh (now brand)
amzn.to/34OixX6 (Anthony's)
Our blender:
amzn.to/2VJJZB8
Our kitchen scale:
amzn.to/3cD8yGZ
Our food processor:
amzn.to/2yxVy6r
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Пікірлер: 26
Let us know what recipes you want to us do next! Comment here 💜
@amytaylor-mitropoulos4389
4 жыл бұрын
The Vegan Twins sorry for the spelling, but what about gormesh sabzi?
@TheVeganTwins
4 жыл бұрын
@@amytaylor-mitropoulos4389 Great idea thank you Amy!💜
Thank you again. I follow all your recipes and they are great. Love vegan Persian foods.
@TheVeganTwins
4 жыл бұрын
Thank you so much! We're so glad you enjoy them, we have more to come 😁
Looks really tasty, love that you used split peas!
@TheVeganTwins
4 жыл бұрын
Thank you! 😊
Vegan Koofteh?! Holy moly this is great!!
@TheVeganTwins
4 жыл бұрын
Thank you! 💜 Please let us know if you give it a try!
My mom actually ended up making this for me and it was soooo good! Was able to take it for my lunch for work and it was just such a good meal to have. Thank you for posting this recipe!
@TheVeganTwins
4 жыл бұрын
Wow thank you, we are sooo happy to hear that!! 😁💜
Thanks for this yummy meal. Greeting from Germany. I make some persish dishes vegan🙏
@TheVeganTwins
4 жыл бұрын
Hi again, thank you! We're so glad you like it! That's so great that you make vegan persian dishes 😊💜 Are you persian?
@lovepeacehappy8565
4 жыл бұрын
@@TheVeganTwins No, but I have friends, they learn me 😉
@TheVeganTwins
4 жыл бұрын
@@lovepeacehappy8565 That's awesome! I love that!
really looks wonderful! i like how you describe the taste, smell, texture and how it looks. a good way to expand your vocabulary so you don't repeat the same words too often is to get a thesaurus and study/remember the alternate words you would normally use when describing your food. i have used a program/app for over a decade that is a dictionary/thesaurus called ''word web'' and it's free. it always came in handy when i was writing or when i used to beta read. highlight a word on a page, press the ''word web'' icon (you could also open ''word web'' and just type a word in it) and the definition will pop up with antonyms, synonyms etc. you might want an outline of the recipe ingredients and amounts and instructions written down to refer to as you cook, it'll make it more professional sounding. also you might want to use burner covers (i know, i have an old stove and some things are impossible to completely fix) so you have a more ''finished'' look for your videos.
@TheVeganTwins
4 жыл бұрын
Thank you for your input
Awesome - thanks so much!! I grew up with Iranian food and would love to veganize the dishes - this is so helpful :)
@TheVeganTwins
3 жыл бұрын
Our pleasure! Thank you :D
Thank you so much for sharing this amazing recipe! This has been my go-to recipe for the last few months. I make my own seitan and use it in this dish. I always end up with an amazingly delicious and healthy meal that I can eat for several days. Really love it!
@TheVeganTwins
3 жыл бұрын
That's so fantastic!!! Thank you so much for your kind words 🙏 Your seitan can hold up in the recipe? It doesn't make them fall apart? Can you please share your recipe here?
@EJ-lb1sn
3 жыл бұрын
I used a Turkish rice (I think it was "Baldo rice") about a month ago, and that was the only time that I had issues with them falling apart. Last time I made them I used Basmati rice and because I wasn't sure about whether they'd hold up all right, I simply put about 1/3 of the cooked rice into the food processor along with the herbs, seitan etc. and turned it into a sticky mass. I've done that a few times in the past. Whenever I'm not sure about the consistency I just put some of the rice into the food processor - seems to do the trick :) I'll add my seitan recipe to the next comment! I hope it's clear what I mean and I hope that grams and millilitres are fine - otherwise let me know and I'll gladly check the measurements in cups the next time I make seitan.
@EJ-lb1sn
3 жыл бұрын
Seitan: 750g gluten flour 1/2 tsp baking powder 2 tsp salt 1 tbsp onion powder 20ml soy sauce 10ml lemon juice 10ml olive oil about a litre of water Mix the dry ingredients. Mix the wet ingredients. Add wet ingredients to dry ingredients and knead into a dough with your hands. (If there's any floury spots left add a bit of water to those spots in little steps.) Let the dough rest for 45 minutes. Bring water (generously salted) to a boil in a big pot. Split the dough into three parts. (I cook the dough in three batches, that's the three parts.) I cut each of those three pieces into about 10-15 smaller parts and roll them into a schnitzel oder medaillon-like shape. (I use a rolling pin that I wrap in cling film for that.) I then boil the medaillons for about 15-20 minutes in the water. Afterwards I put them onto a grill tray so that the excess water dissipates more easily during the cooling process.
@TheVeganTwins
3 жыл бұрын
@@EJ-lb1sn Thank you so much for your advice and recipe!!!! We definitely need to try your recipe! I've never added baking soda before, I'm interested to see what that'll do too. Thank you for taking the time to write all of that out and explaining it so clearly 😊
Could you use beyond meat vegan meat? I don’t k or if it’s sticky
@TheVeganTwins
2 жыл бұрын
Definitely! It's our favorite too!