disclosure: i received free samples of california walnuts mentioned in this post. by posting this recipe i am entering a contest sponsored by california walnuts and am eligible to win prized associated with the contest. i was not compensated for my time.
how you hanging in there?
i hope you are like me… spending more time with the kids, spending more time catching up on the things that have needed doing, and spending more time in the kitchen. maybe cooking more than usual. or baking. or maybe just snacking.
i’ve been strong armed into attempting gluten-free sourdough starters and bread boules. they are for another post, another day, and still need some tweaking and massaging of recipes and methods. but nonetheless, i’ve done my job of snacking and handing out snacks to perpetually hungry children.
so when you snack are you a savory or sweet person? on the whole, i’m a sweets snacker. i’m sure that’s no shocker if you follow the recipes i post here. something baked and sweet, chased by a hot cup of dark roast coffee.
sometimes, though, i crave a handful of nuts or seeds. which is lucky because a handful of california walnuts is a versatile snack and can satisfy any taste preference, from savory to sweet. regardless of flavor preference, walnuts are the only nut to provide an excellent source of the plant-based omega-3, ALA at about 2.5 grams per ounce. those valuable fats are beneficial in many ways, but most importantly fighting inflammation, depression, anxiety, and in cancer prevention.
one of the smartest uses i’ve seen lately is converting meat-based recipes to plant-based recipes using california walnuts. and having a hearty but light meal for my kiddos to grab from for lunch was high on my priority list. these little people are always hungry, so having something delicious, easy, satisfying, and fun to eat is key around here.
these black bean & walnut koftas are full of beautiful mediterranean flavors… they look and taste just like the meat-based classic. my kids loved these and actually fought over the last one. anything eaten off of a stick is also a bonus with kiddos too, right? i loved knowing this meal was vegetarian, high in fiber, and loaded with those healthy fats for their growing bodies and brains.
Black Bean & Walnut Koftas
- 8-9 wooden skewers
- 1 cup California Walnuts
- 1 cup gluten-free rolled oats
- 1 (15-ounce) can black beans rinsed and drained
- 1/2 cup chopped parsley
- 1/3 cup finely chopped onion
- 2 tablespoons fresh mint
- 1 large egg
- 2 tablespoons chia seeds
- 1 1/2 teaspoons ground coriander
- 1 1/2 teaspoons ground cumin
- 1 teaspoon salt
- 1/2 teaspoon pepper
- Soak wooden skewers in water for 15-30 minutes.
- Combine California Walnuts, rolled oats, black beans, parsley, onion, and mint in the container of a blender or food processor. Pulse until mixture begins to combine but is still chunky (similar to the texture of cooked ground beef). Be careful not to make the mixture too smooth.
- Transfer mixture to a bowl. Stir in egg, chia seeds, coriander, cumin, salt, and pepper.
- Form mixture into 8-9 even balls and mold into an oval. Carefully skewer with wooden skewers, up about 3/4 the length of the oval koftas.
- Heat grill or grill pan until hot. Brush grill with olive oil. Place skewers on grill and cook for about 10 minutes, turning to brown all sides. Brush koftas with olive oil, if desired.