Baked yellow or green pea croquettes/koftas
Yield: 6 - 8 croquettes, also known as koftas. Baking time 10 – 15 minutes.
Make more if you need to by doubling up the mixture
- 1cup (250ml)cooked yellow pea pulp
- 1/2 cup (125ml) rice flour. You can add a suitable binder like 15ml tapioca flour.
Add more flour or binder (to suit) if the mixture is too sloppy and like cement.
- 1/2 teaspoon (2.5ml) natural salt. Cumin is optional
- 1 medium onion, finely chopped
- Fillings: finger sizes strips of feta or farm cheese
- Oil to sperad over the baking sheet and roll the dough in.
1 Mix up the pea pulp, onions, seasoning and flour into a paste.
2 Work the ball of dough into a soft, but mouldable consistency. Keep wetting yor hands and work gently to prevent stickiness and breaking.
3 Divide the dough into six or eight pieces. Place them on a baking sheet that is covered with a generous splosh of olive oil.
4 Roll each piece of dough into a sausage shape and press a hollow down the middle into which you put a piece of cheese.
5 Work the cheese into the dough and form it into an oblong croquette.
6 Gently place each croquette onto the oiled baking sheet and flip it over to coat each side in oil.
7 Bake them for 10 - 20 minutes in the middle of a hot oven at about 180 degrees centigrade. You can cook other dishes at the same time. Switch off the oven and they will firm up as they cool down.
A few variations to try:
- Add slices of onion, red peppers and wedges of butternut in between the croquettes.
- Sprinkle sesame seeds over the croquettes. Add mustard seeds, cumin and crushed almonds.
- Use green pea pulp for a surprisingly tasty variation. Add some mustard powder to the mixture for some extra zing. Instead of coating the croquettes in bread crumbs, used ground up almonds or sesame seeds.
- Change the shape and leave out the cheese to make little burgers. You can mix in some grated parmesan cheese. Try spicing them up with some cayenne pepper.
- Make flat cake. Spread the same mixture onto the oiled baking sheet to an even thickness of about half a centimetre. Coat the whole surface with *pumpkin or *sunflower seeds. Use ground-up almonds or crushed walnuts if you need to accomodate all the blood types.
These bakes are delicious both hot and cold. Keep them for lunch boxes, for snacks. They make a good substitute for a meat portion. They freeze well and are convenient to warm up or enjoy cold as snacks or even dunked into a bowl of soup. Vegans can omit the cheese filling and replace it with a nut or dried fruit paste.
In Middle Eastern dishes, these yellow pea croquettes can replace the lamb koftas. Serve on a bed of lettuce with chunks of *tomato and *cucumber and a few spicy chilli dips and yoghurt or amasi (African fermented milk.)
Croquettes from green peas - Sue Visser
Go Dutch, Go Green!
In Dutch dishes, these green pea croquettes are a good substitute for mashed potatoes. Serve the green croquettes with a crunchy whole grain mustard sauce, red cabbage and stewed apple.
Dhal need not be boring
Traditional Indian dhal is a sloppy mixture of cooked *lentils. Use cooked yellow pea pulp for a lovely variation to suit all blood types. Heat up a a cup of the pea pulp. Mix in salt, cumin, ground-up coriander and a little curry powder. Lastly blend in some olive oil. This also makes a good alternative to hummus, made from *chick peas. Both are great to use for dips and also make a nice spread to jazz up a boring rice cake.
Yellow pea flour - also known as Pigeon pea flour is cheap, gluten free and very handy
If you don't have time to cook up a whole pot of yellow peas, use the flour. It is available in Indian spice shops or some of our supermarkets and costs less than R20 for 500g. good value in any currency! The flourcan be used to thicken soups sauces and gravies.
Yellow pea flour can also be used as 50% of your wheat flour substitution when combined with rice flour and a little sago or potato flour to add some binding. Try these two new recipes I have perfected. They are high in protein, very tasty and satisfying and a good staple food for vegans.
Socca from Nice in France (a variation with yellow pea flour)
I tasted the real socca in Nice and I agree, it is a staple food! They spread a paste made of ground up chick peas, olive oil, salt and boiling water onto a hotplate or heavy pan. When crispy on one side it is turned over. The socca is cut into wedges and eaten instead of bread. Chick peas only suit blood type O secretor so use yellow pea flour. it makes a firmer slice of socca for a fraction of the cost - and it suits all blood types.
The dough is mixed and left to stand for an hour or two:
1 cup boiling water with 1/2 teaspoon salt
3/4 cup yellow pea flour
1 tablespoonn tapioca or potato flour (to bind)
1 teaspoon baking powder
1 tablespoon olive oil
When ready to cook, heat up a heavy flat pan and keep on medium heat. Add a slick of live oil and spread out the paste with a spatula. It should be quite sticky, so keep dipping your spatula in a cup of water or tap it flat with wet fingertips. When it begins to brown on one side, flip it over and allow the other side to cook. It can be cut into 4 to make the turning easier. Socca keeps well and is a handy, nutritious snack. Very filling!
Yellow pea slices to fry or use as a cheese substitute
I was trying to make instant dhal, but this fabulous new lump of pea paste turned out to be a winner. It makes a solid, firm block that can be sliced, kep in the fridge or fleezer and used as something to fry with potato wedges and black mushrooms. The cold slices are delicious with a salad roll if you don't eat cheese. It tastes better than tofu!
Mix up the slurry in a ceramic bowl and place a lid on it. Pour over a 1 cm layer of cold water to prevent a hard crust from forming. Microwave on full for 5 minutes
1 cup yellow pea flour
1 cup boiling water
1 vegan herb stock cube. Salt or pepper ot other seasoning to taste.
1 tablespoon tapioca or potato flour to bind
1 tablespoon olive oil (you can try coconut oil)
When done, allow the dish to cool down completely before tipping it out. Then slice it and eat as is for a substitute for Feta cheese. 1 cm slices can be fried in coconut oil and dusted with smoked paprika or sesame seeds and some black pepper. Yum!
Haleem, a hearty, spicy soup in a jiffy
Fry up some onions, grated ginger celery, shredded cabbage, diced potato, carrots and any other vegetables you have. Add a few cups of boiling water, salt stock cubes and a curry masala. haleem typically has cumin, coriander, cinnamon, tumeric, a few cloves and ginger. Add half a can of tomato relish and cook till the potato is tender. Then mix up a few tablespoons of yellow pea flour in some water (to prevent lumps) and stir it into the soup. Keep on stirring to thicken the soup. Adjust the spices. Serve
with gluten free bread. Sourdough bread is OK for some people who are sensitive to normal wheat because the fermentation of the yeast reduces the gliaden,, so it is less disruptive.
*Blood type reminders.
Yellow and green split peas, onions, butternut, sweet red peppers, farm cheese, a little feta cheese and rice flour suit all blood types.
*Potatoes are not really good for blood type O and A and B2 (non-secretor.)
* Tomatoes - not for A1 and B1 (the secretor variant)
* Pumpkin seeds not for B and AB2 (non secretor)
* Sunflower seeds only for blood type A. (I know we like to cheat a little!)
* Chick peas only suit O1, the secretors
*Lentils do not suit B's or O1 the secretor.
More information about your blood type, baking ingredients and binders
at our website: www.naturefresh.co.za