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Koofteh (Persian Meatballs) Recipe, Gluten and Dairy Free

Prep Time45 mins
Cook Time1 hr
Total Time1 hr 45 mins
Course: Dinner
Cuisine: Indian
Servings: 10 meatballs
Calories: 178kcal
Author: My Dairy-Free Gluten-Free Life


  • 2 strands of saffron
  • 2 tsp of filtered water
  • 1 tbsp earth balance or ghee
  • ½ onion diced
  • ½ cup walnuts chopped
  • ½ cup prunes chopped
  • 1 tbsp earth balance or ghee
  • ½ onion diced
  • 2 cloves garlic crushed
  • ½ tsp turmeric
  • 6 to tomatoes peeled, chopped and seeds removed
  • 2 cups filtered water
  • ½ tsp sea salt
  • 1 cup cauliflower   or cooked rice
  • ½ tsp sea salt
  • ¼ tsp pepper
  • 1 lb Beyond Meat Beef Vegan Crumbles vegan or beef burger
  • ½ onion grated
  • 1 egg   or egg substitute
  • ½ cup fresh parsley chopped
  • ¼ cup mint chopped
  • ½ tsp turmeric
  • tomato broth


  • Place the strands of saffron in a small bowl and cover with 2 teaspoons of water and set aside.
  • Prepare the filling. Heat a large sauté pan over medium heat, preferably one with a large, flat base and shallow sides. Add 1 tablespoon earth balance or ghee and sauté half the diced onion until translucent. Add the walnuts and prunes and sauté for a few minutes until well combined. Set the filling aside.
  • Prepare the sauce. Add another tablespoon of earth balance or ghee to the same pan and sauté the remaining half onion until soft and translucent, about 10 minutes. Add garlic and turmeric. Stir well and sauté for 2 more minutes. Add chopped tomatoes, water and salt. Cover and simmer on low heat while you form the meatballs.
  • To form the meatballs, remove the stem of the cauliflower and put through food processor until it resembles rice. In a large bowl, combine cauliflower, salt, pepper, meat, grated onions, eggs or egg substitute, parsley, mint, turmeric and saffron and mix well. Round mixture into balls, poke a hole in the middle, fill with filling and close. You should be able to make about 10 meatballs.
  • Slowly place the meatballs in the simmering sauce. Cook on low heat for an hour or until meatballs are cooked through. Carefully turn the meatballs halfway through cooking so both sides have a chance to be immersed in the liquid.
  • Serve meatballs in bowls along with tomato broth.


Calories: 178kcal | Carbohydrates: 15g | Protein: 9g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 18mg | Sodium: 524mg | Potassium: 325mg | Fiber: 3g | Sugar: 4g | Vitamin A: 400IU | Vitamin C: 13mg | Calcium: 89mg | Iron: 1.8mg