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I love koftas. These are like a giant gluten-free meatball on a stick, and who wouldn’t love that?
In all seriousness though, these low-carb koftas are super fast and easy to make. The longest part of the whole dish is soaking your skewers in cold water so that they don’t burn. Yep, THAT easy!
The tangy and cool keto-friendly raita is perfect with the seasoned lamb and works beautifully on a bed of spinach, red onion and tomato.
Just a note: If you can’t easily purchase minced lamb, you can buy some lamb chops and trim them from the bone, pop them in your food processor and blitz well, and you’ll have perfect minced lamb. As we rear our own lambs for meat here on the farm, this is exactly what I did. Just ensure to leave a good amount of fat in the mixture, for flavour and for binding. Enjoy!
Hands-on Overall
Nutritional values (per serving)
Net carbs5.1 grams
Protein27.9 grams
Fat32.6 grams
Calories428 kcal
Calories from carbs 5%, protein 26%, fat 69%
Total carbs6.3 gramsFiber1.3 gramsSugars4.3 gramsSaturated fat14.7 gramsSodium559 mg(24% RDA)Magnesium49 mg(12% RDA)Potassium589 mg(29% EMR)
Ingredients (makes 4 servings)
Lamb Koftas:
- 500 g minced (ground) lamb (1.1 lb)
- 1 garlic clove, minced
- 1/2 medium yellow onion, diced (50 g/ 1.8 oz)
- 1 tsp dried oregano
- 2 tbsp chopped fresh parsley
- 1/2 tsp sea salt
- 1/4 tsp ground black pepper
- 1 tbsp extra virgin olive oil (15 ml)
Cucumber Raita:
- 1 pack full-fat 5% Greek yoghurt (250 g/ 8.8 oz)
- 1 large fresh cucumber (300 g/ 10.6 oz)
- 2 tbsp chopped fresh mint
- 1/4 tsp sea salt
- 1/4 tsp ground cumin
- 1/4 tsp ground coriander
- 1 tbsp fresh lemon juice (15 ml)
Instructions
- Place your skewers in cold water for half and hour prior to starting (ideally leave them to soak for at least 30 minutes). Alternatively, you can use stainless steel skewers that don't require soaking.
- Add minced lamb, diced onions, chopped garlic, finely chopped parsley and the herbs and seasonings into a large mixing bowl. Retain the olive oil.
- Mix well with your hands until thoroughly combined.
- Portion out into eight portions and place each one around a skewer. You need to gently squeeze and press your mixture around the skewer until you’re happy with the result. If your skewers will fit in a pan, heat it on the stove top. Mine were too big so I cooked them on our barbeque instead.
- Brush the surface with the retained olive oil before placing the koftas onto the hot pan.
- Cook, turning so that all sides get nicely browned, for about 10 minutes or until they are nicely done.
Meanwhile, as the koftas cook you can make up the raita.
- Grate your cucumbers or cut them into ribbons with a vegetable peeler, leaving the skin on. Combine the yoghurt, herbs and spices and the lemon juice in a small bowl and mix well. Add the cucumber to the yoghurt mixture and toss until evenly coated.
- Serve the koftas with lashings of the cucumber raita for a delicious, easy meal.
- Store the koftas in the refrigerator, covered for 4 days. Store the Raita in a sealed container for up to 5 days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Lamb, minced (ground), 85% lean, 15% fat, raw |
| 0 g | 21.4 g | 25.9 g | 319 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Onion, brown (yellow), raw |
| 0.8 g | 0.1 g | 0 g | 5 kcal |
| Oregano, dried |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 3.4 g | 30 kcal |
| Yogurt, plain (full-fat, Greek style, 5% fat) |
| 2.4 g | 5.6 g | 3.1 g | 60 kcal |
| Cucumber, fresh |
| 1.1 g | 0.4 g | 0.1 g | 9 kcal |
| Mint, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Cumin, ground |
| 0 g | 0 g | 0 g | 0 kcal |
| Coriander seed, ground |
| 0 g | 0 g | 0 g | 0 kcal |
| Lemon juice, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Total per serving |
| 5.1 g | 27.9 g | 32.6 g | 428 kcal |
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