Healthy Luscious Lamb Kofta Recipe
Ingredients
- 1 tbs olive oil
- 1 sweet potato
- 1 red onion
- 12 mushrooms
- 1 capsicum
- 1 zucchini
- 2 stalks rosemary
- 500 g lean lamb mince
- 2 cloves garlic
- 2 tbs parsley
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 egg
- to taste pepper
Method
- Chop sweet potato, onion, mushrooms, 3/4 of the capsicum and 3/4 of the zucchini into bite-sized chunks.
- Heat oil in a large frypan. Cook chopped vegetables with the rosemary stalks for 10 minutes with the lid on.
- Finely chop the garlic, parsley and remaining capsicum. Grate the remaining zucchini. Add to bowl with mince, spices, pepper and egg and mix well.
- With wet hands, divide mixture into 12 balls. Roll balls into oblong shapes about 5 cm long.
- Add a little more oil to the frypan and turn to medium heat. Cook koftas for about 12 mins, turning, until brown all over and cooked through. Serve with vegies.
Recipe from Foodbank WA’s Food Sensations® for Adults program, reproduced with permission www.foodbankwa.org.au/food-sensations-for-adults/
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Recipe by Food Sensations -
Ingredients -
Equipment -
Cook chopped vegetables with the rosemary stalks. -
Add garlic, parsley, finely diced capsicum and zucchini, mince, spices, pepper and egg to the bowl and mix well. -
Roll balls into oblong shapes about 5 cm long. -
Cook koftas for about 12 mins, turning, until brown all over and cooked through.
Healthy tip!
Swap a large portion of meat for a smaller portion with extra vegetables.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 916 kJ | 409 kJ |
| 219 Cal | 98 Cal | |
| Protein | 18.3 g | 8.2 g |
| Fat, total | 8.8 g | 3.9 g |
| — saturated | 2.2 g | 1 g |
| Carbohydrate | 13.7 g | 6.1 g |
| — sugars | 7.3 g | 2.8 g |
| Sodium | 70 mg | 31 mg |
| Fibre | 5.1 g | 2.3 g |
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Comments (1)
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Delicious! I used half the spices so the recipe would be suitable for our toddler. Both my husband and son enjoyed this recipe. The rosemary with fried vegetables produced a lovely aroma and the lamb koftas were tasty. Next time I’ll experiment with adding more spice and will start cooking the sweet potato 5 mins earlier, as it took longer to cook than the other softer vegetables. I’ll be making this recipe again!
Anonymous
Posted on: 27 Dec 19
