Kofta’s are easy to make, cost effective, and a tasty protein option for a rugby playing teen.

You can create a lower fat version than the usual Beef and Lamb by opting for minced Chicken or Turkey. This recipe demonstrates three options as a Kofta selection depending on the protein source and fat content you prefer.

Method

For all three protein sources illustrated, simply do the following:

1. In a food processor, blitz garlic, onion and fresh herbs to a fine paste
2. Add minced meat and spices/paste/lemon, and blitz to combine
3. Add breadcrumbs (as a binder for poultry options) and egg, and blitz to mix well
4. Leave the meat to marinade for minimum 20min, and if possible, up to overnight.
5. If using skewers, soak them before threading the meet to prevent them from burning over the flame
6. You don’t actually need to faff around with skewers though – I cook these directly on the grill for ease

Ingredients

500g of minced meat makes about 8 Kofta’s

Chicken Kofta

• 500g chicken mince (I use 5% fat to keep calories low – increasing fat content makes a juicier kofta though)
• 4 cloves garlic
• 1 onion chopped
• 2 tablespoons fresh parsley chopped
• 2 tablespoons fresh mint chopped
• 1 tablespoon fresh thyme leaves
• 1 tablespoon fresh oregano chopped (use dried if you can’t find fresh)
• 1 Lemon, juice and zest
• 2 tablespoons smoky paprika
• 1 teaspoon ground nutmeg
• 1 tablespoon ground coriander
• 1 tablespoon All Spice
• 1 teaspoon ground cumin
• salt & pepper to taste
• 1/2 cup breadcrumbs
• 1 egg

Turkey Kofta

• 500g Turkey mince (I use 7% fat, but feel free to increase this)
• 4 cloves garlic
• 1 onion chopped
• 1 tablespoons fresh parsley chopped
• 2 tablespoons fresh mint chopped
• 1 tablespoon fresh thyme leaves
• 1 tablespoon fresh oregano chopped (use dried if you can’t find fresh)
• 2 heaped teaspoons Rose Harissa paste
• 1 tablespoon ground cumin
• 1 tablespoon All Spice
• 1 teaspoon Ras el Hanout
• salt & pepper to taste
• 1/2 cup breadcrumbs
• 1 egg

Beef Kofta

• 500g 5% lean steak mince
• 4 cloves garlic
• 1 onion, chopped
• 2 tablespoons fresh parsley chopped
• 2 tablespoons fresh mint chopped
• 1 tablespoon fresh oregano chopped (use dried if you can’t find fresh)
• 2 tablespoons Ras el Hanout spice mix
• 1 tablespoon All Spice
• 1 teaspoon ground cumin
• 1 teaspoon ground cloves
• Salt & pepper to season
• 1 egg

Serve Kofta’s in a flour or corn tortilla wrap with salad of choice and a cooling raita-style dip

Easy cooling raita-style dip to accompany koftas

Mix 6 tablespoons of Greek yoghurt with 2 teaspoons of mint sauce and 1 teaspoon ground cumin.