Vegan Kofta

These vegan kofta are grilled to perfection and served with creamy vegan tzatziki. Made from a bold blend of vegan ground meat, spices, and herbs, they’re a hearty protein to serve in flatbread wraps or Middle Eastern-inspired salads.

When you’re looking for a meaty dish with bold flavors, turn to Vegan Kofta with tzatziki!

These tasty grilled kebabs are easy to make using a spiced vegan ground beef mixture. The “meat” is pressed onto skewers and cooked on a hot grill or pan until they’re lightly charred and bursting with rich flavors.

The only way vegan kofta kebabs can get any better is when they’re served with homemade vegan tzatziki. This cucumber yogurt sauce cools down the subtle heat in the meat while complimenting the bold Middle Eastern-inspired flavors. Serve the kofta and tzatziki in flatbread with veggies and you’re left with an addictive meal!

What is kofta?

Middle Eastern kofta recipes (also called kefta, kifta, kafta, and koobideh) are traditionally made from seasoned ground lamb or beef. The meat is shaped into logs, then grilled until the outside is charred and the inside is juicy and meaty.

While far from authentic (here is an authentic kofta recipe), my vegan kofta recipe encapsulates what the traditional version is all about – flavor-rich ground “meat” that’s grilled to crispy perfection!

Note: My kofta kebab recipe is much different than malai kofta, an Indian dish that serves potato and paneer meatballs in cream sauce. This recipe is inspired by the Middle Eastern versions.

Ingredients needed (with substitutions)

• Vegan ground beef – This is the star ingredient in this recipe, so it’s important to use a brand of vegan ground beef that you already love. I used Impossible ground beef because of its realistic flavor and ability to be manipulated into different shapes without falling apart (as proven in my Vegan Meatballs recipe). Ground Beyond beef should also work well. You could probably use rehydrated TVP, but I haven’t tested it.
• Onion and garlic
• Dry spices – A blend of paprika, cumin, oregano, cayenne, cinnamon, salt, and pepper yields rich flavors in the meat mixture. For a stronger flavor, add za’atar, turmeric, allspice, and/or coriander.
• Fresh dill and mint
• Easy Tzatziki Sauce – This creamy Mediterranean sauce is easy to make from scratch using grated cucumber, vegan yogurt (or tofu, like my original recipe), and pantry-staple herbs and aromatics. If you can, make extras to drizzle over a salad or serve as a dip with falafel!

How to make vegan kofta

Start by making the tzatziki sauce. Simply stir all of the ingredients together in a small bowl, then place it in the fridge to chill until it’s time to eat.

Next, mix the vegan ground beef with the rest of the kofta ingredients in a bowl.

Form 6 to 7 portions of the ground beef mixture into log shapes. Pierce each one with a skewer.

Sear the kofta skewers on a grill pan or outdoor grill until they’re cooked through and nicely charred. Serve hot in flatbread with vegan tzatziki and your desired toppings, then enjoy!

Tips for success

• Grilling the kofta kebabs on an outdoor grill? Remember to soak the wooden skewers in a bowl of water for at least 30 minutes before cooking so they don’t burn.
• You need to really squeeze the meat logs to help them adhere to the skewer.
• Omit the cayenne from the spice blend if you don’t like spicy food.
• You can add finely chopped nuts, like slivered almonds, into the meat mixture for a soft crunch.
• Feel free to skip the tzatziki and serve the kofta with hummus instead.

Frequently asked questions

Want more meaty vegan recipes?

• Vegan Moussaka
• The Best Vegan Meatballs
• Vegan Shepherd’s Pie
• Vegan Shawarma

Print

Vegan Kofta

These vegan kofta kebabs are grilled to perfection and served with creamy vegan tzatziki. Made from a bold blend of vegan ground meat, spices, and herbs, they’re a hearty protein to serve in flatbread wraps or Middle Eastern-inspired salads.

Course Appetizer, Main Dish

Cuisine Middle Eastern

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 7 skewers

Calories 178kcal

Author Nora Taylor

Ingredients

Kofta

• 6-7 wooden skewers
• 16 ounces vegan ground beef I used Impossible brand
• 1 cup finely minced yellow onion
• 2 cloves garlic, minced
• 2 teaspoons paprika
• 1 teaspoon ground cumin
• 1 teaspoon oregano
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/4 cup fresh dill, chopped
• 1 tablespoon fresh mint leaves, finely chopped

Easy Tzatziki sauce

• 1 cup plain vegan yogurt
• 1/2 cup peeled and grated cucumber
• 1 clove garlic, minced
• 1 tablespoon fresh lemon juice
• 1 tablespoon fresh dill, chopped
• salt + pepper, to taste

For serving

• flatbread
• lettuce, tomato and onion slices
• chopped parsley

US Customary – Metric

Instructions

• Soak the wooden skewers in water for 30 minutes if you plan on cooking these on an outdoor grill to prevent them from burning.
• Make the tzatziki sauce – Add all ingredients to a small bowl and stir to combine. Refrigerate until ready to serve.
• Add the vegan ground beef to a large bowl, along with all the other kofta ingredients. Mix very well with a large spoon or your hands.
• Divide the mixture into 6-7 portions. Form each portion into a log shape, then skewer the seasoned vegan beef, squeezing it to mold to the skewer. Continue until you have 6 or 7 skewers.
• Place the kabobs on a pre-heated and lightly oiled grill pan (or an outdoor grill) over medium high heat. Cook for 5 minutes on one side, then carefully turn and cook for another 5 minutes.
• Serve immediately in flatbread with tzatziki sauce, lettuce, tomato and onions and enjoy.

Notes

1. Bake instead – Place on a pan and bake for 15-20 minutes at 350 degrees F, flipping once halfway through.
2. Make it without skewers – Shape into small patties or cylinders instead and cook until done, without the skewers.
3. Store leftovers in the refrigerator for 4 days. They can also be frozen.

Nutrition

Serving: 1of 7 kofta | Calories: 178kcal | Carbohydrates: 8g | Protein: 13g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 373mg | Potassium: 220mg | Fiber: 2g | Sugar: 2g | Vitamin A: 485IU | Vitamin C: 7mg | Calcium: 118mg | Iron: 3mg

But it doesn't stop there - It's much more than just diets. We invite you to take part in our journey by sharing your stories and delicious recipes with our community so we can educate, inspire and empower each other to revolutionize how we think about healthy eating. With confidence, grace and integrity let’s work together towards healthy living.

Are you ready to embark on this exciting journey of health? Send us an email at [email protected] today! We look forward to working with you soon on creating a healthier tomorrow. Join us now in our mission of embracing healthier living through education, inspiration and empowerment!

Frequently Asked Questions

Can I eat poultry on a plant-based food diet?

Yes, it is not possible to eat chicken while on a plant based diet. A plant-based lifestyle eliminates all animal product, including meat, poultry, and fish. There are many vegan alternatives that can replace traditional meat-centric dishes. They have the same texture and flavor, however. Many soy-based meats, such as seitan (wheat Gluten), tempeh(fermented soybeans), mock duck (made from mushrooms), can be mimicked in flavor to traditional meats. Vegetarian vegetarian burgers made from black bean or quinoa taste just as good. Additionally, coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten offer tasty alternatives that do not require animal products.

What amount of meat is acceptable on a plant-based diet.

Plant-based diets do not permit any amount of meat. This dietary lifestyle eliminates all animal products, including meat, fish, and poultry. Many vegan substitutes are available that offer the same taste and texture, but without any animal products. Many soy-based proteins, such as seitan (wheat Gluten), tempeh(fermented soybeans), mock duck (made from mushrooms), and tofu (wheat gluten), can be used to mimic the flavors of traditional meat dishes. Vegetarian vegetarian burgers made with black beans, quinoa and other ingredients are similar in taste to beef burgers. Vegan alternatives include tofu mayo, coconut bacon strips and eggplant bacon bits. Vegetarian hot dogs can also be made using seasoned textured soyprotein. These options are great for people looking to transition to a plant-based diet that is flavorful and protein-packed without including any animal products.

What are some common plant-based foods?

Due to its health and environmental benefits, the plant-based diet has gained popularity. Common plant-based food are foods that are derived primarily from plants. These include fruits, vegetables and legumes, seeds, nuts, seeds, legumes, legumes, nuts, seeds, and legumes. These foods contain essential vitamins, minerals and antioxidants. Some excellent sources of plant-based protein include beans and pulses like lentils, chickpeas, and kidney beans; lower-fat soya products such as tempeh or edamame; higher-fat nuts like almonds and cashews; quinoa or dairy alternatives made from oats, coconut, or almond milk; vegan yogurt; soy burgers; hemp powder; nutritional yeast flakes; whole wheat bread with no added sugar or vegetable oils; chia seeds; flaxseed oil; whole grain cereals such as oats and barley with added nuts or nut butter. Flaxseed oil, olive, avocado and other healthy fats are just a few of the plant-based options. A variety of ready-to–eat meals are available now to help lower your grocery expenses. Depending on the amount of food you purchase, a plant-based diet can be cheaper than others.

Statistics

• According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
• Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)

External Links

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• What is a plant diet? Should you try it? - Harvard Health

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• Effects from Plant-Based Diets upon Weight Status: A Systematic Analysis - PMC


• For healthcare professionals, plant-based nutrition: Implementing diet as a primary mode of treatment and prevention of chronic diseases - PMC

[TAG70]

• Deteriorating beta-cell function in type 2 diabetes: a long-term model - PubMed


• A 16-Week Randomized Clinical Study - PubMed - Plant-Based Dietary Insights Improve Beta-Cell Function and Insulin Resistance among Overweight Adults

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• ScienceDirect: Plant-Based Nutrition for Personal, Population, or Planetary Health

How To

How to cook plant-based meals that are delicious and filling?

It is possible to cook delicious, filling, plant-based dishes with the right ingredients, creative recipes, and preparation. To start, one should opt for fresh produce and other quality ingredients; aim to create a grocery list based on the recipes one intends to make (shopping at farmers' markets and health food stores can be helpful). Also, make sure to invest in proper storage equipment to keep your prepared food fresh.

Next, when meal prepping is involved, it is important to focus on variety. Focus on whole foods, such as fruits, vegetables and nuts. In order to improve nutrition, aim for different colors. Each meal should contain a balanced amount of fiber, protein, and healthy fats. To maximize efficiency, you can use multi-cookers and slow cookers in your kitchen. Batch cooking allows you to prepare meals in advance.

You can be creative in the kitchen, while adhering to a vegan diet. Spices such as chili powder or cayenne pepper can enhance dishes while remaining healthy. Whole foods can transform bland plant-based meals into delicious, flavorful meals in minutes. You can use beans instead of "meats" and roasted butternut squash as an alternative to french fries. And finally, when all else fails, remix leftovers from earlier in the week and create something new!

By utilizing these tips, individuals can enjoy a delicious plant-based diet without sacrificing flavor or fullness - so go forth and get cooking!

Resources:

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