Herbed Lamb Koftas with Quinoa-Pomegranate Tabbouleh
A vibrant and flavorful Mediterranean-inspired dish featuring juicy herbed lamb koftas served alongside a refreshing and nutrient-packed quinoa tabbouleh with a sweet burst of pomegranate. A perfect soy-free, balanced meal.
2200 Kalorien
$6 pro Portion
$35 Min.
4 Portionen
soy-free, any cuisine
Zutaten
- 500g ground lamb
- 200g quinoa
- 1 medium red onion, finely chopped
- 2 cloves garlic, minced
- 50g fresh parsley, chopped
- 50g fresh mint, chopped
- 1 large cucumber, diced
- 250g cherry tomatoes, halved
- 100g pomegranate seeds
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- Juice of 1 lemon
- 3 tablespoons olive oil
- Salt and black pepper to taste
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Anleitung
- 1.In a large bowl, combine the ground lamb, half of the chopped onion, minced garlic, half of the parsley and mint, cumin, coriander, salt, and pepper. Mix well and form into 12-16 small, oval-shaped koftas.
- 2.Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Cook the koftas in batches for 6-8 minutes, turning occasionally, until browned on all sides and cooked through. Set aside.
- 3.While the koftas cook, rinse the quinoa under cold water. In a medium saucepan, bring 400ml of water to a boil, add the quinoa, reduce heat, cover, and simmer for 15 minutes or until the water is absorbed.
- 4.Once cooked, fluff the quinoa with a fork and let it cool slightly.
- 5.In a large serving bowl, combine the cooked quinoa, remaining chopped onion, remaining parsley and mint, cucumber, cherry tomatoes, and pomegranate seeds.
- 6.Whisk together the lemon juice and remaining 2 tablespoons of olive oil for the dressing. Pour over the quinoa salad and toss to combine. Season with salt and pepper to taste.
- 7.Serve the warm lamb koftas alongside the quinoa-pomegranate tabbouleh.
Nährwertinformationen
100g
fat
180g
carbs
36g
fiber
132g
protein
Warum dieses Rezept
This recipe is a powerhouse of complete protein from lamb and quinoa, supporting muscle health. It's rich in fiber, vitamins, and antioxidants from fresh herbs, vegetables, and pomegranate, promoting gut health and reducing inflammation.