Lamb koftas

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

1 ratings

50 minutes
Serves 4
3 of 5 a day

Nutrition: Per serving

Kcal455
Fat11
Salt0.6
Sugar14

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.

Ingredients

1 courgette, sliced
2 medium shallots, cut into quarters to fit into skewers
1 yellow and 1 red pepper, quartered
1 carrot, sliced
1 tablespoon olive oil
1 teaspoon paprika
1 teaspoon dried mixed herbs
1 tbs reduced salt soya sauce
500g lean lamb mince
2 red onions, chopped
20g fresh coriander
20g fresh parsley
2 tablespoons flour
1 teaspoon harissa paste
1 teaspoon curry powder
150g dried bulghur wheat
590mls water (2.5 measuring cups)
½ piece low salt stock cube
2 mini cucumbers, chopped finely
1 lemon, juiced
4 heaped tablespoons natural yoghurt
Pack of skewers

Method

Preheat the oven to 180°C, gas mark 4.
Prepare the courgette, shallots, peppers and carrots by placing them in an ovenproof dish. Marinate them with oil, paprika, mixed herbs and soy sauce, then bake in the oven for 25 minutes to roast.
Meanwhile, prepare the lamb koftas by adding the mince to a food processor along with 1 red onion, 10g of fresh coriander, 10g of fresh parsley, flour, harissa and curry powder. Blend until combined. Save the remaining herbs for garnish.
– This mixing can be done by hand but will add to the preparation time.
Using your hands, shape the mixture into 12 medium-sized balls and bake the koftas in the oven on an oven proof dish for 20 minutes until cooked through.
Remove the vegetables from the oven, allow them to cool slightly, and skewer the vegetables alternately. If your skewers are long, cut or break the ends to make 4.
Cook the bulgur wheat in a pot with water. Add stock, then boil and simmer for 20-25 minutes until soft and fluffy.
For the yoghurt dressing, add the cucumber and the remaining red onion to a bowl with yoghurt, lemon juice and black pepper, then mix well.
Once the koftas are cooked, serve them with the bulgur wheat, vegetable skewers cucumber yoghurt dressing. Garnish with the remaining 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.