Lamb koftas

2 ratings

Paired with veggie skewers and a zesty yoghurt dressing, this is a filling lunch or dinner

50 minutes
Serves 4
3 of 5 A DAY

Nutrition per serving

Calories405
Fat10
Saturates4.4
Sugar8.5
Salt0.51
Fibre7.3
Protein31

2 ratings

Recipe by: Gopi Chandratheva | Registered nutritionist

Don’t be put off by the long ingredients list – this is definitely worth your while. The harissa gives the lamb a really different taste, while the yoghurt dressing offsets any heat from the spices.

All of our red meat recipes keep an eye on portion size, so you can still include red meat as part of a healthy, balanced diet. Eating too much red meat can increase your risk of bowel cancer, so it’s important to limit how much you eat every week. To learn more, you can visit our webpage.

Ingredients

1 courgette, sliced
2 medium shallots, cut into quarters to fit skewers
1 yellow pepper, quartered
1 red pepper, quartered
1 carrot, sliced
1 tbsp olive oil
1 tsp paprika
1 tsp dried mixed herbs
1 tbsp reduced salt soya sauce
500g lean lamb mince
2 red onions, chopped (1 for the koftas, 1 for the yoghurt dressing)
20g fresh coriander (10g for the koftas, 10g for the garnish)
20g fresh parsley (10g for the koftas, 10g for the garnish)
2 tbsp flour
1 tsp harissa paste
1 tsp curry powder
590ml (2.5 cups) water
½ low salt stock cube
150g dried bulgur wheat
2 mini cucumbers, finely chopped
1 lemon, juiced
4 heaped tbsp natural yoghurt
Pack of skewers

Method

Preheat oven to 180°C (gas mark 4).
Place courgette, shallots, yellow and red peppers and carrot in an ovenproof dish. Marinate with olive oil, paprika, dried herbs and soy sauce and bake for 25 minutes.
Meanwhile, prepare the lamb koftas. In a food processor, combine lamb mince, 1 chopped red onion, 10g coriander, 10g parsley, flour, harissa paste and curry powder. Blend until combined (or mix by hand).
Shape the mixture into 12 medium-sized balls. Place on an ovenproof dish and bake for 20 minutes until cooked through.
Remove the roasted vegetables and allow to cool slightly. Thread the vegetables onto skewers, alternating pieces. Cut skewers to size if needed.
For the bulgur wheat, bring water and stock cube to a boil. Add bulgur wheat then simmer, covered, for 20-25 minutes until soft and fluffy.
For the yoghurt dressing, mix finely chopped cucumber, remaining chopped red onion, yoghurt, lemon juice and black pepper in a bowl.
Serve the lamb koftas with bulgur wheat, vegetable skewers and cucumber yoghurt dressing. Garnish with remaining fresh coriander and parsley.

You can use alternative grains such as cous cous, quinoa or brown rice and vary the type of vegetables. You can also use vegetarian mince for a plant-based alternative.