Herbed Lamb Koftas with Quinoa Tabbouleh
A vibrant and nutritious flexitarian meal featuring savory lamb koftas infused with fresh herbs, served alongside a refreshing quinoa tabbouleh and a creamy yogurt-dill sauce. A perfect balance of flavors and textures.
1350 kalorie
$6 na porcję
$40 min
2 porcje
flexitarian, any cuisine
Składniki
- 250g lean ground lamb
- 120g quinoa
- 1 large tomato, finely diced
- 1/2 cucumber, finely diced
- 1/2 red onion, finely chopped
- 1 bunch fresh parsley, chopped
- 1/2 bunch fresh mint, chopped
- 1/2 bunch fresh dill, chopped
- 150g plain Greek yogurt
- 2 cloves garlic, minced
- 1 lemon
- 2 tbsp olive oil
- 1 tsp ground cumin
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Rinse 120g of quinoa, then add to a pot with 240ml of water. Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes until the water is absorbed. Fluff with a fork and set aside to cool slightly.
- 2.While the quinoa cooks, prepare the koftas. In a bowl, combine the ground lamb, half of the minced garlic, half of the chopped parsley and mint, ground cumin, salt, and pepper. Mix well and form into 6-8 small oval shapes.
- 3.Heat 1 tbsp of olive oil in a non-stick pan over medium-high heat. Cook the koftas for 8-10 minutes, turning occasionally, until browned on all sides and cooked through.
- 4.To make the tabbouleh, combine the cooled quinoa, diced tomato, cucumber, red onion, and the remaining chopped parsley and mint in a large bowl. Dress with the juice of half a lemon, 1 tbsp olive oil, salt, and pepper.
- 5.For the sauce, mix the Greek yogurt, the remaining minced garlic, all the chopped dill, and the juice of the other half of the lemon in a small bowl. Season with a pinch of salt.
- 6.To serve, divide the quinoa tabbouleh between two plates, top with the warm lamb koftas, and add a generous dollop of the yogurt-dill sauce.
Informacje odżywcze
55g
fat
100g
carbs
16g
fiber
80g
protein
Dlaczego ten przepis
This is a nutrient-dense, balanced meal. Lean lamb provides high-quality protein and iron, while quinoa offers complex carbs, fiber, and all nine essential amino acids. The fresh vegetables and herbs are packed with vitamins, minerals, and antioxidants.
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