Flavorful lamb koftas seasoned with aromatic spices, served over a bed of nutritious herbed bulgur wheat and finished with a zesty lemon-tahini sauce. A complete and satisfying high-protein meal.
Ingredientes
- 300g lean lamb mince
- 100g coarse bulgur wheat
- 1 small red onion
- 2 cloves garlic
- 15g fresh parsley
- 10g fresh mint
- 1 tsp ground cumin
- 1 tsp ground coriander
- 30ml olive oil
- 30g tahini
- 1 lemon
- Salt and black pepper to taste
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Instruções
- 1.In a small pot, bring 200ml of water to a boil. Add the bulgur wheat and a pinch of salt. Reduce heat, cover, and simmer for 10-12 minutes until the water is absorbed. Set aside.
- 2.Finely chop the red onion, garlic, parsley, and mint. In a bowl, combine the minced lamb with half of the chopped onion, garlic, and herbs, plus the cumin, coriander, salt, and pepper. Mix thoroughly.
- 3.Shape the lamb mixture into 6-8 small oval koftas. Heat 15ml of olive oil in a large skillet over medium-high heat. Cook the koftas for 8-10 minutes, turning occasionally, until browned and cooked through.
- 4.While the koftas cook, stir the remaining chopped herbs into the cooked bulgur wheat.
- 5.To make the sauce, whisk together the tahini, the juice of half a lemon, and 2-3 tablespoons of water until smooth and pourable. Season with a pinch of salt.
- 6.Divide the herbed bulgur between two plates. Top with the lamb koftas, drizzle with the lemon-tahini sauce, and serve immediately.
Informações Nutricionais
Porque esta receita
This recipe is packed with high-quality protein from lamb to support muscle health. The bulgur wheat provides complex carbohydrates and fiber for sustained energy, while tahini offers healthy fats and essential minerals.
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