For the mushroom and bean koftas:
- 1/2 tbsp oil
- 1/2 medium onion, finely diced
- 2 cloves garlic, minced
- 160 g mushrooms, diced fairly small (~ 2 cups when diced)
- 400 g tin kidney beans, drained (240g, or ~ 1 1/4 cups, when drained)
- 1/2 tsp smoked paprika
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- Salt
- Black pepper
- Spray oil
For the herb pesto:
- 2 tbsp nuts (I used pistachios)
- 1 handful fresh herbs (I used basil and coriander / cilantro)
- 2 tbsp extra virgin olive oil
- Salt
- Black pepper
Preheat the oven to 180°C (Gas Mark 4 / 350°F).
Heat a little oil in a frying pan, and add the finely diced onion. Cook over a medium heat for a couple of minutes, until slightly soft. Add the garlic and diced mushrooms, and cook for a further 5 minutes, or until the mushrooms are soft and any excess liquid has evaporated.
In a large bowl, combine the drained kidney beans, spices, and a very generous pinch of salt and pepper. Mash thoroughly with a potato masher or fork - it's okay to leave some texture, but you don't want any full beans remaining.
Add the mushrooms to the mashed beans, and mix well.
Lightly grease a baking tray. Use clean hands to form the bean mixture into balls - I made 8 in total. Place the koftas on the tray, and spray again with oil. Bake for around 45 mins - 1 hour, or until the koftas are firm and crispy.
Meanwhile, add the pesto ingredients to a mini food processor, and blitz until fairly smooth.
When the koftas are cooked, serve them with the pesto and your choice of sides.
These koftas can be served in all sorts of different ways - see the blog post for some ideas.
Nutrition Facts
Mushroom and kidney bean koftas with herby pesto
Amount Per Serving (1 portion)
Calories 336
Calories from Fat 183
% Daily Value*
Fat 20.3g31%
Saturated Fat 2.8g14%
Cholesterol 0mg0%
Sodium 188mg8%
Carbohydrates 30.9g10%
Fiber 7.9g32%
Sugar 3.7g4%
Protein 12.4g25%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional information is approximate, and will depend on your exact ingredients. Please calculate your own nutritional values if you require accuracy for health reasons.