How to Make Vegetarian Tabrizi Koofteh: A Delicious and Healthy Dish

According to the Saed News Cooking Service, Tabrizi Koofteh is one of Iran’s traditional and beloved dishes, typically made with ground meat, rice, herbs, and spices. It is usually served with tomato sauce. A vegetarian version of Tabrizi Koofteh offers a healthy and flavorful alternative, prepared with legumes, grains, and vegetables, providing a rich source of protein, fiber, and other nutrients.

Instructions:

1. Soak the split peas and rice overnight.

2. Wash and finely chop the koofteh herbs.

3. Finely chop the onion and sauté in oil until soft.

4. Add tomato paste, turmeric, pepper, and spices to the onion and sauté briefly.

5. Drain and grind the soaked rice and split peas, then mix them with the sautéed onion mixture.

6. Add the chopped herbs and knead well.

7. Mix in the chickpea flour and knead again until the mixture becomes cohesive.

For the sauce:

1. Grate one onion and sauté it in a pan with some oil until soft.

2. Add tomato paste, salt, black pepper, and turmeric, and sauté until the paste brightens.

3. Add water and allow the sauce to simmer gently.

For the filling:

1. Sauté fried onion, chopped walnuts, raisins, prunes, and dried apricots together.

2. Take a portion of the koofteh mixture about the size of an orange, shape it into a ball, and flatten it in your hand.

3. Place some filling in the center and reshape the koofteh into a ball.

4. Place the koofteh in the sauce and cook over low heat.

5. After 30–40 minutes, the koofteh is ready to serve.

Tips for Perfect Vegetarian Koofteh:

• Add an egg to the mixture for firmer koofteh.

• Enhance the flavor by adding a bit of brewed saffron to the filling.

• Substitute other herbs like parsley or spinach if desired.

Health Benefits of Vegetarian Tabrizi Koofteh:

• Protein: Legumes and grains in the dish provide a rich source of protein.

• Fiber: Vegetables offer a high-fiber content.

• Other nutrients: The dish also contains minerals and vitamins such as iron, calcium, vitamin B12, vitamin C, vitamin A, and antioxidants.

Meat Alternatives in Vegetarian Tabrizi Koofteh:

• Soy: A good protein source, suitable for replacing meat in koofteh.

• Lentils: Rich in protein and fiber.

• Beans: Another excellent source of protein and fiber.

• Vegetables: Spinach, mushrooms, and zucchini can also serve as meat substitutes.

Using these alternatives makes vegetarian Tabrizi Koofteh a complete and nutritious meal.

Conclusion:
Vegetarian Tabrizi Koofteh is a delicious, healthy dish that can serve as a satisfying alternative to the traditional meat version. It is rich in protein, fiber, and essential nutrients, making it an excellent choice for vegetarians and anyone seeking a wholesome diet.