Lamb Koftas with Couscous and Yogurt Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 777 cal. | (37 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 81 g | (54 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 11.4 mg | (95 %) | ||
| Vitamin K | 71.7 μg | (120 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 14.4 mg | (120 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 141 μg | (47 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 138 mg | (145 %) | ||
| Potassium | 1,047 mg | (26 %) | ||
| Calcium | 127 mg | (13 %) | ||
| Magnesium | 166 mg | (55 %) | ||
| Iron | 7.3 mg | (49 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 5.8 mg | (73 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 106 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the lamb koftas
- 300 grams Ground lamb
- 1 stale White roll
- breadcrumbs
- 1 egg
- ½ bunch cilantro (finely chopped)
- 1 garlic clove (finely chopped)
- 1 tsp Curry powder
- 2 Tbsps sunflower oil
- salt
- freshly ground peppers
- For the couscous
- 350 grams Couscous (cooked)
- 2 Bell pepper
- 100 grams Pine nuts
- 2 Tbsps cilantro (finely chopped)
- 3 Tbsps parsley (finely chopped)
- olive oil (cold pressed)
- salt
- peppers (freshly ground)
- 3 Tbsps lemon juice (freshly squeezed)
- For the yogurt sauce
- 150 grams Yogurt (0.1% fat)
- 1 Tbsp fresh cilantro (chopped)
- 2 tsps fresh Peppermint (chopped)
- ½ tsp grated Lemon peel
Preparation steps
For the lamb koftas: Soak the bread in a little lukewarm water. Squueze the bread dry and place in a bowl with minced lamb, egg, cilantro, chopped garlic and curry powder. If necessary add bread crumbs so that the mixture is easy to shape. Season with salt and pepper. Heat the oil in a skillet, shape the lamb mixture into patties and saute 3 minutes per side.
For the couscous: Rinse the peppers, halve lengthwise and remove the seeds and white ribs and cut into small cubes. Heat 3 tablespoons olive oil in a pan and saute the peppers over medium heat, stirring occasionally until tender, 5-6 minutes. Stir in the pine nuts and cook briefly. Add the couscous and herbs, and saute, stirring for 2-3 minutes. Season with salt and pepper. Stir in the lemon juice and serve with the koftas and the yogurt sauce.
For the yogurt sauce: Mix all ingredients in a bowl and refrigerate until ready to serve.
