How does a delicious dinner without a sink full of dishes sound? Like a dream come true? Well, all you need is one pan and 3 small mixing bowls to create this meaty middle-eastern kofta dish. Not only an easy clean-up… this recipe is also full of immune-boosting nutrients. Two of these include mint — rich in fibre, vitamin A, Iron, Manganese, and more — and mushrooms — shown in multiple studies to boost immune function. It’s also ready to eat just 40 minutes!
One Pan Middle Eastern Kofta
Servings: 4-6 Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes
1 cup dairy-free or Greek yogurt, full fat 4tablespoons fresh mint, chopped ½ lemon, juiced 1 teaspoon sea salt 1 lb. ground beef/lamb/turkey ½ lb. mushrooms, finely chopped 1 tablespoon ground cumin 1 tablespoon ground coriander 2 cloves garlic, crushed 1 teaspoon red pepper flakes (optional) ½ teaspoon black pepper 2 zucchini, sliced 1 bell pepper, cut into ¼ inch strips ½ red onion, diced 2 tablespoons olive oil, or avocado oil
Preheat the oven to 350F and lightly drizzle olive oil over a baking tray.
In a bowl, mix yogurt, mint, lemon and ½ the sea salt until combined. Set aside in the fridge.
In a large bowl, add ground meat, mushrooms, ground cumin, ground coriander, crushed garlic, red pepper flakes, ½ tsp. salt and ¼ tsp. black pepper to a large bowl. Mix with hands to incorporate. Form into approximately 28 meatballs and place on prepared baking tray. Set aside.
In another bowl, add zucchini, bell pepper, red onion and olive oil. Toss to mix and season with salt and black pepper.
Add the vegetables to the baking sheet and nestle around the meatballs. Bake for 20-25 minutes, or until meat is cooked through. Serve immediately with the yogurt sauce on the side. Consider serving with cauliflower rice.
You can use frozen vegetables if they are more accessible. Feel free to sub the veggies for those of your choosing. Other suggestions include asparagus, brussels sprouts, and summer squash.
Calories: 250 Fat: 18g Carb: 8g Fiber: 3g Protein: 20g