Herbed Lamb Koftas with Quinoa Pomegranate Tabbouleh
A vibrant and flavorful Mediterranean-inspired dish, featuring juicy herbed lamb koftas served with a refreshing and nutrient-dense quinoa tabbouleh studded with bright pomegranate seeds. A perfect soy-free, balanced meal.
1350 calorieën
$7 per portie
$35 min
2 porties
soy-free, any cuisine
Ingrediënten
- 300g lean minced lamb
- 100g quinoa
- 200ml water
- 150g cherry tomatoes, quartered
- 100g cucumber, finely diced
- 50g pomegranate seeds
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 25g fresh parsley, chopped
- 20g fresh mint, chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 30ml lemon juice
- 30ml olive oil
- Salt and black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.To cook the quinoa, rinse it under cold water. Add it to a small saucepan with 200ml of water, bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until all water is absorbed. Fluff with a fork and set aside to cool.
- 2.While the quinoa cooks, prepare the koftas. In a medium bowl, combine the minced lamb, chopped onion, minced garlic, half of the chopped parsley and mint, ground cumin, and ground coriander. Season with salt and pepper.
- 3.Mix the ingredients thoroughly with your hands and form the mixture into 8-10 small, oval-shaped koftas.
- 4.Heat 15ml (1 tbsp) of olive oil in a large frying pan or skillet over medium-high heat. Carefully place the koftas in the pan and cook for 8-10 minutes, turning regularly, until browned on all sides and cooked through.
- 5.To make the tabbouleh, combine the cooled quinoa, cherry tomatoes, cucumber, pomegranate seeds, and the remaining fresh parsley and mint in a large bowl.
- 6.In a small bowl, whisk together the lemon juice, the remaining 15ml (1 tbsp) of olive oil, and a pinch of salt and pepper to create the dressing. Pour it over the tabbouleh and toss gently to combine.
- 7.Serve the warm lamb koftas immediately with the fresh quinoa pomegranate tabbouleh.
Voedingsinformatie
72g
fat
84g
carbs
15g
fiber
76g
protein
Waarom dit recept
This recipe is rich in high-quality protein from lamb and quinoa, promoting muscle health. The quinoa and vegetables offer excellent fiber for digestion, while pomegranate seeds and fresh herbs provide powerful antioxidants and vitamins for overall wellness.