Middle Eastern recipes can often have an intimidatingly long ingredients list with hard-to-find spices. But not our Keto Lamb Kofta with Cauli Tabbouleh! We’ve made this recipe easy enough to make by using the spices you already have in your cupboard. These everyday spices add extraordinary flavor to the chargrilled lamb which perfectly complements the fresh, flavor-packed tabbouleh.
Traditional tabbouleh isn’t exactly keto-friendly since it’s made with bulgur wheat. So, we substituted bulgur with cauliflower rice, which means you’re getting an extra veggie serving with your meal. Fortunately, tabbouleh is a versatile salad and is delicious when paired with a variety of grilled meat and fish (such as our keto lamb kofta).
In a large bowl, combine the lamb, grated onion, parsley, mint, cinnamon, allspice, and cumin. Season with salt and pepper. Mix together with your hands and form into small patties.
Alternatively, if you have a food processor at home, you can put everything inside and shave a few minutes off your prep time. Process the spices first (onion, parsley, mint, etc.) before adding the meat to the processor. Then proceed to form the patties with your hands.
Heat a griddle pan and lightly brush with oil (could also use a frying pan or BBQ). Then fry the patties for a few minutes on each side until cooked through. Be careful not to overcook as the patties will lose flavor and end up dry/hard.
Meanwhile, prepare the tabbouleh by finely chopping the tomatoes and cucumber. Add these to the remaining herbs, spices, and cauliflower rice, and dress with lemon juice. Drizzle the olive oil and season. The cauliflower is served raw here, but you could also cook and cool before you add to the salad if you prefer.
To serve (optional): parsley, sumac, tahini, pomegranate seeds - adjust carb count accordingly
Nutrition Info
|
Keto Lamb Kofta with Cauli Tabbouleh |
Calories |
Fats (g) |
Carbs (g) |
Fiber (g) |
Net carbs (g) |
Protein (g) |
|
11oz lamb mince |
735 |
59.4 |
0 |
0 |
0 |
50.4 |
|
¼ onion, finely chopped |
8.5 |
0.02 |
2.02 |
0.3 |
1.72 |
0.19 |
|
2 cups fresh flat-leaf parsley, finely chopped |
43 |
0.95 |
7.6 |
4 |
3.6 |
3.56 |
|
½ cup fresh mint, finely chopped |
4 |
0.06 |
0.95 |
0.5 |
0.45 |
0.24 |
|
1 ½ tsp cinnamon |
9 |
0.11 |
2.75 |
1.9 |
0.85 |
0.13 |
|
1 ½ tsp all spice |
7 |
0.25 |
2.06 |
0.6 |
1.46 |
0.17 |
|
1 ½ tsp cumin |
12 |
0.7 |
1.39 |
0.3 |
1.09 |
0.56 |
|
1/2 cup cauliflower rice |
20 |
1.19 |
2.01 |
1.3 |
0.71 |
0.9 |
|
2 tomatoes |
22 |
0.25 |
4.82 |
1.5 |
3.32 |
1.08 |
|
½ cup cucumber |
8 |
0.06 |
1.89 |
0.3 |
1.59 |
0.34 |
|
2 tbsp extra virgin olive oil |
239 |
27 |
0 |
0 |
0 |
0 |
|
1 tbsp lemon juice |
3 |
0.04 |
0.97 |
0.1 |
0.87 |
0.06 |
|
Totals |
1110.5 |
90.03 |
26.46 |
10.8 |
15.66 |
57.63 |
|
Per serving (/2) |
555.25 |
45.015 |
13.23 |
5.4 |
7.83 |
28.82 |
Can I use other types of meat for the keto kofta?
Yes, of course. Not everyone’s a fan of lamb. If you want to use other types of meat, feel free to do so. You can use ground beef, chicken, turkey, pork, mutton, and even seafood. You can also use a mixture of meat, e.g. ground beef & lamb, lamb and mutton, pork and beef, and so on. Feel free to experiment with the type of meat and the ratio.
What about vegans and vegetarians?
Kofta is so versatile you can literally use any type of ground meat. To make a vegan and vegetarian-friendly version, you can use meat-free substitutes like mashed beans, potatoes, tofu, lentil, or any other vegetable you want to use!
A few tips for moist and flavorful keto koftas
For the best tasting, moist and flavorful koftas, here are some tips:
- Choose meat with higher fat content. The fat produces mouthwatering, juicy koftas!
- When making the patties (in step 1), don’t squeeze them. You want the patty to retain all that juicy goodness. You only need to apply the lightest pressure when forming the patties with your palms.
- Soak a slice of toasted keto cloud bread in water (or almond milk, coconut milk, or heavy cream). Once it’s soaked thoroughly, shred and then add it to the patty mixture in step 1. The bread helps bind all the ingredients together and adds amazing texture to your kofta!
Other fun shapes to try out for your keto lamb kofta
The fun thing about making healthy kofta is that you can shape it into anything you like – flat patties, round meatballs, and corndog-like logs! If you’ve got kids in the house, you can use a cookie cutter to magically transform your plain-looking kofta into fun-looking stars, hearts, animals, etc.
How long will this dish keep in the fridge?
The keto lamb koftas will keep for several days in a covered container. To reheat, simply pan fry for a few minutes. As for the cauli tabbouleh, since this recipe calls for raw cauliflower, it’s best eaten fresh. To avoid waste, just make enough for lunch or dinner. Fortunately, you can whip up some fresh cauli tabbouleh in just a few minutes.
Final thoughts
This delicious Middle Eastern combo of meat and veggies is definitely a must-try! With 45g fat, 28.82g protein, and only 7.83g net carbs per serving, this dish will keep you full for hours. Feel free to make your own version of this dish because as mentioned earlier, this is a very versatile recipe. Lastly, to cap off your lovely kofta dinner, pair it with any of these guilt-free cocktails!
Ingredients
Directions
In a large bowl, combine the lamb, grated onion, parsley, mint, cinnamon, allspice, and cumin. Season with salt and pepper. Mix together with your hands and form into small patties.
Alternatively, if you have a food processor at home, you can put everything inside and shave a few minutes off your prep time. Process the spices first (onion, parsley, mint, etc.) before adding the meat to the processor. Then proceed to form the patties with your hands.
Heat a griddle pan and lightly brush with oil (could also use a frying pan or BBQ). Then fry the patties for a few minutes on each side until cooked through. Be careful not to overcook as the patties will lose flavor and end up dry/hard.
Meanwhile, prepare the tabbouleh by finely chopping the tomatoes and cucumber. Add these to the remaining herbs, spices, and cauliflower rice, and dress with lemon juice. Drizzle the olive oil and season. The cauliflower is served raw here, but you could also cook and cool before you add to the salad if you prefer.
To serve (optional): parsley, sumac, tahini, pomegranate seeds - adjust carb count accordingly
