Mediterranean Lamb Koftas with Herbed Quinoa Salad
Flavorful, spiced lamb koftas served alongside a vibrant and refreshing quinoa salad with pomegranate and fresh herbs. A complete, nutritious, and satisfying soy-free meal.
2700 kalori
$4 porsiyon başına
$35 dakika
4 porsiyon
soy-free, any cuisine
Malzemeler
- 500g lean ground lamb
- 200g quinoa
- 400ml water or vegetable broth
- 1 red onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 large cucumber, diced
- 1 pomegranate, seeds only
- 50g fresh parsley, chopped
- 30g fresh mint, chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 60ml olive oil
- Juice of 1 lemon
- Salt and freshly ground black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa and 400ml of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until all 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 well with your hands until just combined.
- 3.Divide the lamb mixture into 8-12 portions and shape them into small ovals or logs (koftas).
- 4.Heat 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 and cooked through.
- 5.While the koftas cook, prepare the salad. In a large bowl, combine the cooled quinoa, red bell pepper, cucumber, pomegranate seeds, the remaining red onion, parsley, and mint.
- 6.In a small bowl, whisk together the remaining olive oil, lemon juice, salt, and pepper to create a dressing. Pour over the quinoa salad and toss to combine.
- 7.Serve the warm lamb koftas immediately with the herbed quinoa salad.
Besin Bilgileri
108g
fat
216g
carbs
44g
fiber
132g
protein
Bu tarifi neden seçmelisin
This balanced, soy-free meal provides high-quality protein from lean lamb for muscle support and complex carbs from quinoa for sustained energy. It's rich in fiber, vitamins, and antioxidants from fresh vegetables, herbs, and pomegranate.