Moroccan Lamb Kofta with Spicy Tomato sauce and Bulgar Wheat Salad

Whether these tasty lamb koftas are done on your grill or on the barbecue, you will love the fusion of Arabic, Mediterranean and African flavours, coupled with a delicately flavoured Bulgar Wheat salad and the low fat cooling yogurt dressing, balancing the punchy kofta flavours perfectly.

Lamb mince is notoriously high in calories, as it is a fattier meat, so if you really fancied these, but the calories just don’t fit in your budget, you could switch to beef mince and reduce your portion of Bulgar Wheat salad. Switching to 5% fat beef mince and halving your bulgar wheat salad portion, saves you 115 calories, bringing this down to 455 calories!

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Moroccan Lamb Kofta with Spicy Tomato sauce and Bulgar Wheat Salad


  • Author: Rachel Wilcock
  • Total Time: 50 minutes
  • Yield: 4 1x

Description

Amazing fusion of flavours


Ingredients

Scale

500g less than 10% fat lamb mince (or 8 lean lamb leg steaks minced at home in a food processor)

1 onion

1 tsp garlic granules (or equivalent in finely chopped fresh garlic)

1 tsp ground ginger

Small pack of mint leaves, finely chopped, reserve some roughly chopped to serve

200g fat free natural Greek yogurt

2 tsp harissa spice mix

2 x 400g can chopped tomatoes

1 tsp smoked paprika

4 tbspn tomato puree

1/4 tsp ground cumin

Juice of 1 lemon

1/4 cucumber, coarsely grated

150g bulgar wheat rinsed under cold water

1/2 pack fresh flat leaf parsley, finely chopped

2 large roasted red peppers in brine from a jar, drained and roughly chopped

1 x 400g can chickpeas, drained and rinsed


Instructions

  1. If lamb needs mincing, then do this first – pulse until roughly minced.
  2. Transfer lamb to a mixing bowl with the onion, garlic, ginger, finely chopped mint, 2 tbspn of the yogurt and 1tsp of the harissa mix (the rest is used in the tomato sauce). Season, then using your hands, mix together well and shape into 8 “sausages” about 10 cm long. Thread onto skewers, cover and chill for 2 hours (or overnight) in fridge. (In my opinion, skewers aren’t wholly necessary if your not barbecueing)
  3. For the sauce, put the tomatoes in a saucepan with the remaining harissa mix, paprika, tomato puree and cumin. Season, bring to the boil, then simmer gently for 20 minutes, stirring occasionally, until thickened. Leave over a low heat until ready to serve.
  4. Meanwhile, place the remaining yogurt in a serving bowl with the lemon juice and whisk to combine, adding a little cold water if too thick. Stir in most of the grated cucumber, then sprinkle with ground black pepper and the remaining cucumber. Chill until ready to serve.
  5. Cook the bulgar wheat according to the packet instructions. Stir in the parsley, peppers and chickpeas and season.
  6. Preheat your grill to high. Grill the kofta turning frequently until cooked through and browned.
  7. Divide the tomato sauce and bulgar wheat into four portions and top with the kofta. Scatter over the remaining mint leaves and serve with a small salad and yogurt dip
  • Prep Time: 20
  • Cook Time: 30

Nutrition

  • Calories: 570

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