Herbed Lamb Koftas with Rainbow Bulgur Salad
Juicy, pan-seared lamb koftas seasoned with fresh mint and parsley, served alongside a vibrant and nutty bulgur wheat salad packed with colorful vegetables. A delicious, satisfying, and complete Mediterranean meal.
2240 calorias
$6 por porção
$35 min
4 porções
heart-healthy, any cuisine
Ingredientes
- 500g lean ground lamb
- 200g bulgur wheat
- 1 large cucumber, diced
- 250g cherry tomatoes, halved
- 1 red bell pepper, diced
- 1 red onion, finely chopped
- 3 cloves garlic, minced
- 30g fresh parsley, chopped
- 20g fresh mint, chopped
- 1 lemon, for juice
- 45ml extra virgin olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- Salt and freshly ground black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Prepare the bulgur wheat according to package directions. Typically, this involves covering it with double the volume of boiling water and letting it sit for 15-20 minutes until the liquid is absorbed. Fluff with a fork and set aside to cool.
- 2.In a large bowl, combine the ground lamb, half of the chopped red onion, minced garlic, half of the parsley and mint, cumin, coriander, salt, and pepper. Mix gently with your hands until just combined, being careful not to overwork the meat.
- 3.Divide the mixture into 12 equal portions and shape them into small ovals or logs (koftas).
- 4.Heat 15ml (1 tablespoon) of olive oil in a large non-stick skillet over medium-high heat. Cook the koftas in batches for 6-8 minutes, turning occasionally, until browned on all sides and cooked through.
- 5.While the koftas cook, prepare the salad. In a large bowl, combine the cooled bulgur, cucumber, cherry tomatoes, red bell pepper, and the remaining red onion, parsley, and mint.
- 6.In a small jar, whisk together the lemon juice, the remaining 30ml of olive oil, salt, and pepper to create the dressing. Pour over the bulgur salad and toss to combine.
- 7.Serve the warm lamb koftas immediately with the fresh bulgur salad.
Informações Nutricionais
22g
fat
45g
carbs
11g
fiber
30g
protein
Porque esta receita
This recipe is rich in lean protein and iron from lamb, paired with high-fiber bulgur wheat and vegetables to support heart health and digestion. The use of olive oil provides healthy monounsaturated fats, and fresh herbs offer powerful antioxidants.
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