I don’t know about you, but here in Germany, bowls in every possible version took over the lunch game a few years ago. It feels like pretty much every lunch spot is now selling bowls – usually a lot of salad-only bowls, but sometimes something like these Hummus Bowls with Salad & Kofta. These bowls also include salad, of course, but the rest is a bit more substantial.
We pretty much always have a small bowl of hummus at home in the fridge. That can be something homemade or something ready-made from the supermarket. With some bread and a few veggie sticks, this quickly turns into a delicious snack or even into a complete meal if you add a bit more. Add some hummus on the plate, drizzle some oil on top, and you’re ready to dip and enjoy. These bowls here are a slightly more »advanced« version of a simple hummus dip ’n’ snack.
You could almost say that a hummus bowl like this is healthy… if it weren’t for the koftas. Haha. Of course, I don’t want to badmouth my delicious koftas here, but hummus and salad definitely come out on top when it comes to healthy eating. Hummus is made with chickpeas and provides plenty of fiber and protein. Salad is salad – there is not much to explain, I guess. Vitamins, fiber, not a lot of calories. All of that can certainly be thrown into a bowl and enjoyed for lunch.
Of course, koftas are not automatically bad just because they are made with meat. If you want to include meat in your diet, you can do so. No problem. Maybe do not include meat in every lunch and dinner. »Less is more«, as one of my favorite architects Ludwig Mies van der Rohe (and many others) said. If there is something to avoid or eat less of it, it’s meat and highly processed foods. Have less and go for a better quality, that’s what many suggest…
In case you want to skip the meat altogether, you can use vegan or vegetarian alternatives to make kofta. Simply use a mix for vegan meatballs* and add some more spices, and you’re good to go. Meat-free kofta. It’s not that complicated. Although meat-free does not always mean healthier – especially with those meat alternatives. They are sometimes highly processed foods. Something we should all keep in mind.
Regardless of whether you want to make the bowl with or without meat – the combination in general is great. A bowl of hummus for dipping the kofta or some bread and a salad. What’s not to like?! Because it is such a simple and easy dish, we often serve it at home like that. If you want to save some time, you can use the recipe here as an inspiration only and get the components ready-made from the supermarket. Instead of making everything yourself, you can get good hummus and ready-made kofta from the supermarket. Chop and dress a salad and the bowl is ready to eat.
If you want to play the »lunch game« as mentioned above but are working from home, you can also take a look at these two recipes. My Salmon Durum Wheat Bowl is very delicious and healthy. My Easy-Peasy Taco Bowls with minced meat are perhaps not quite as healthy, but no less delicious. I can definitely recommend both recipes!
INGREDIENTS / ZUTATEN
(2 servings)
For the hummus:
1 can (14 oz./400g) chickpeas
5-6 tbsp. of the chickpea water
3 tbsp. Tahini*
1-2 garlic cloves, in small pieces
1/2 organic lemon, zest & juice
1 tbsp. olive oil (plus more for drizzling)
1/4 tsp. ground cumin*
salt, pepper
some chili flakes (optional)
For the kofta meatballs:
10.6 oz. (300g) ground beef
1 small red onion, finely chopped
1-2 garlic cloves, finely chopped
1 tbsp. flat-leaf parsley, chopped
2 tbsp. Panko*
1 medium egg
1 tsp. sweet paprika powder*
1/2 tsp. ground cumin*
1/2 tsp. cayenne pepper*
salt, pepper
For the salad:
1 medium-sized cucumber, diced
2 large tomatoes, diced
1 small red onion, finely sliced
1 tbsp. olive oil
1 tbsp. white wine vinegar
salt, pepper
(2 Personen)
Für das Hummus:
1 Dose (400g) Kichererbsen
5-6 EL vom Kichererbsenwasser
3 EL Tahini*
1-2 Knoblauchzehen, in kleinen Stücken
1/2 Bio-Zitrone, Abrieb & Saft
1 EL Olivenöl (plus mehr zum Beträufeln)
1/4 TL Kreuzkümmel*
Salz, Pfeffer
einige Chiliflocken (optional)
Für die Köfte:
300g Rinderhackfleisch
1 kleine rote Zwiebel, fein gehackt
1-2 Knoblauchzehen, fein gehackt
1 EL glatte Petersilie, gehackt
2 EL Panko*
1 Ei (M)
1 TL Paprikapulver (edelsüß)*
1/2 TL Kreuzkümmel*
1/2 TL Cayennepfeffer*
Salz, Pfeffer
Für den Salat:
1 mittelgroße Gurke, gewürfelt
2 große Tomaten, gewürfelt
1 kleine rote Zwiebel, in feinen Spalten
1 EL Olivenöl
1 EL Weißweinessig
Salz, Pfeffer
DIRECTIONS / ZUBEREITUNG
1. Drain the chickpeas and reserve the chickpea water – some of it will be needed for the hummus. Add the chickpeas to a tall container with 5 tablespoons of the chickpea water, Tahini, garlic, lemon zest and juice, olive oil, and cumin – use an immersion blender* (or blender) and blend to get a nice purée. If the mixture seems too firm, add a little more chickpea water and stir it in. Season with salt and pepper.
2. Peel and finely chop the onion and garlic for the Kofta mixture. Mix the ground beef with, onion, garlic, parsley, Panko, egg, paprika powder, cumin, and cayenne pepper in a bowl. Season with salt and pepper to taste, cover the bowl, and let sit for about 10 minutes.
3. Prepare the salad while the Kofta mixture is getting ready. Wash the cucumber and tomatoes and cut them into small cubes. Peel the onion and cut it into fine wedges. Mix everything together in a bowl. Add the oil and vinegar and season with salt and pepper. Set aside until ready to serve.
4. Heat up a large frying pan with some olive oil. Divide the Kofta mixture into eight portions and shape each into an oval Kofta. Fry them until nicely browned on all sides and cooked through – takes about 4-6 minutes.
5. Spread some hummus on your plates, drizzle it with some olive oil, and sprinkle it with chili flakes (optional). Add the salad and Kofta and serve immediately.
Note: We love to serve this dish with some roasted peppers on the side, as well as some bread, of course.
1. Die Kichererbsen aus der Dose abgießen und das Kichererbsenwasser dabei auffangen – ein Teil davon wird für das Hummus benötigt. Die Kichererbsen mit 5 EL vom Kichererbsenwasser, Tahini, dem Knoblauch, Abrieb und Saft der Zitrone, sowie Olivenöl und Kreuzkümmel in ein hohes Gefäß geben und mit einem Pürierstab* zu einer glatten Masse pürieren (geht natürlich auch im Mixer). Sollte die Masse zu fest erscheinen, noch etwas Kichererbsenwasser dazugeben und untermixen. Mit Salz und Pfeffer abschmecken.
2. Die Zwiebel und den Knoblauch für die Köfte schälen und fein hacken. Hackfleisch, Zwiebel, Knoblauch, Petersilie, Panko, Ei, Paprikapulver, Kreuzkümmel und Cayennepfeffer in einer Schüssel vermengen. Nach Belieben mit Salz und Pfeffer würzen, die Schüssel abdecken und etwa 10 Minuten ziehen lassen.
3. Während die Hackfleischmasse durchzieht, den Salat vorbereiten. Die Gurke und die Tomaten waschen und in kleine Würfel schneiden. Die Zwiebel schälen und in feine Spalten schneiden. Alles in einer Schüssel vermischen. Öl und Essig dazugeben und mit Salz und Pfeffer würzen. Bis zum Servieren zur Seite stellen.
4. Eine große Pfanne mit etwas Olivenöl erhitzen. Die Hackfleischmasse in acht Portionen aufteilen und dann zu ovalen Köfte formen. Die Köfte im heißen Fett rundum anbraten, bis das Fleisch schön gebräunt und durch ist – dauert etwa 4-6 Minuten.
5. Zum Servieren etwas Hummus auf den Tellern verstreichen, mit etwas Öl beträufeln und einigen Chiliflocken bestreuen (optional). Salat und Köfte daraufgeben und servieren.
Tipp: Zum Gericht passen auch noch prima Bratpaprika als Beilage und natürlich etwas Brot.
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Here is a version of the recipe you can print easily.
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Hummus Bowl with Salad & Kofta
- Prep Time: 00:25
- Cook Time: 00:06
- Total Time: 00:40
- Yield: 2 1x
- Category: Dinner
- Method: -
- Cuisine: International
Description
A delicious dish that is quite easy to prepare – delicious Hummus Bowl with Salad & Kofta. A great weeknight dinner for the family.
Ingredients
For the hummus:
1 can (14 oz./400g) chickpeas
5-6 tbsp. of the chickpea water
3 tbsp. Tahini*
1-2 garlic cloves, in small pieces
1/2 organic lemon, zest & juice
1 tbsp. olive oil (plus more for drizzling)
1/4 tsp. ground cumin*
salt, pepper
some chili flakes (optional)
For the kofta meatballs:
10.6 oz. (300g) ground beef
1 small red onion, finely chopped
1-2 garlic cloves, finely chopped
1 tbsp. flat-leaf parsley, chopped
2 tbsp. Panko*
1 medium egg
1 tsp. sweet paprika powder*
1/2 tsp. ground cumin*
1/2 tsp. cayenne pepper*
salt, pepper
For the salad:
1 medium-sized cucumber, diced
2 large tomatoes, diced
1 small red onion, finely sliced
1 tbsp. olive oil
1 tbsp. white wine vinegar
salt, pepper
Instructions
1. Drain the chickpeas and reserve the chickpea water – some of it will be needed for the hummus. Add the chickpeas to a tall container with 5 tablespoons of the chickpea water, Tahini, garlic, lemon zest and juice, olive oil, and cumin – use an immersion blender* (or blender) and blend to get a nice purée. If the mixture seems too firm, add a little more chickpea water and stir it in. Season with salt and pepper.
2. Peel and finely chop the onion and garlic for the Kofta mixture. Mix the ground beef with, onion, garlic, parsley, Panko, egg, paprika powder, cumin, and cayenne pepper in a bowl. Season with salt and pepper to taste, cover the bowl, and let sit for about 10 minutes.
3. Prepare the salad while the Kofta mixture is getting ready. Wash the cucumber and tomatoes and cut them into small cubes. Peel the onion and cut it into fine wedges. Mix everything together in a bowl. Add the oil and vinegar and season with salt and pepper. Set aside until ready to serve.
4. Heat up a large frying pan with some olive oil. Divide the Kofta mixture into eight portions and shape each into an oval Kofta. Fry them until nicely browned on all sides and cooked through – takes about 4-6 minutes.
5. Spread some hummus on your plates, drizzle it with some olive oil, and sprinkle it with chili flakes (optional). Add the salad and Kofta and serve immediately.
Notes
We love to serve this dish with some roasted peppers on the side, as well as some bread, of course.
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