Herbed Lamb Koftas with Lemon-Mint Quinoa
Flavorful and juicy lamb koftas seasoned with fresh herbs, served over a bed of zesty lemon-mint quinoa with a refreshing cucumber yogurt sauce. A satisfying and balanced Mediterranean-inspired meal that is naturally soy-free.
2680 kalorie
$7 na porcję
$35 min
4 porcje
soy-free, any cuisine
Składniki
- 500g minced lamb
- 200g quinoa
- 1 red onion, finely chopped
- 3 cloves garlic, minced
- 1 large bunch fresh parsley, chopped
- 1 small bunch fresh mint, chopped
- 1 cucumber, grated
- 200g Greek yogurt
- 1 lemon, juice and zest
- 2 tsp ground cumin
- 1 tsp ground coriander
- 3 tbsp olive oil
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Cook the quinoa according to package directions. Once cooked, fluff with a fork and stir in the juice of half a lemon, half of the chopped mint, and a drizzle of olive oil. Season with salt and pepper.
- 2.In a large bowl, combine the minced lamb, chopped red onion, minced garlic, chopped parsley, the remaining mint, cumin, and coriander. Season generously with salt and pepper. Mix well with your hands until just combined.
- 3.Divide the mixture into 8-12 portions and shape them into small ovals or logs (koftas). You can thread them onto skewers if you have them.
- 4.Heat 2 tbsp of olive oil in a large frying pan over medium-high heat. Cook the koftas for 8-10 minutes, turning occasionally, until browned on all sides and cooked through.
- 5.While the koftas cook, prepare the sauce. Squeeze the excess water from the grated cucumber. In a small bowl, mix the cucumber with the Greek yogurt, the remaining lemon juice, and a pinch of salt.
- 6.Serve the hot lamb koftas over the lemon-mint quinoa with a generous dollop of the cucumber yogurt sauce.
Informacje odżywcze
36g
fat
42g
carbs
5g
fiber
43g
protein
Dlaczego ten przepis
This is a nutritious, balanced meal rich in high-quality protein from lamb for muscle health and iron for energy. Quinoa provides complete protein, fiber, and complex carbohydrates for sustained energy, while fresh herbs offer antioxidants and vitamins.