Looking for a hearty Mediterranean dish that is both flavorful and nutritious? Spiced Lamb Kofta with Quinoa Tabbouleh and Tahini Sauce is a perfect choice. This dish blends classic Middle Eastern spices with wholesome ingredients for a balanced and satisfying meal. Whether you’re new to Mediterranean cooking or looking to impress with a delicious dinner, this all-in-one recipe has everything you need.
What Is Spiced Lamb Kofta with Quinoa Tabbouleh?
Lamb kofta is a type of seasoned meatball or meat skewer commonly found in Middle Eastern and Mediterranean cuisines. Made with ground lamb mixed with aromatic spices and herbs, koftas are grilled or pan-fried for a crispy exterior and juicy inside. Pairing them with quinoa tabbouleh—a fresh salad made with quinoa, parsley, tomatoes, and cucumbers—adds a nutritious twist to a traditional side. Top the dish with tahini sauce, a creamy dressing made from sesame seeds, for the perfect final touch.
Health Benefits and Considerations
This Mediterranean meal isn’t just delicious; it offers several health benefits. Lamb is a rich source of protein and iron, essential for muscle development and energy. Quinoa is a whole grain that is high in fiber and a complete protein, making it a healthier substitute for bulgur found in traditional tabbouleh. Fresh vegetables in the tabbouleh provide antioxidants and vitamin C, while tahini brings in healthy fats and calcium. However, as lamb is a red meat, it’s best to eat it in moderation. Also, because tahini is calorie-dense, use it in balance if you are watching your daily intake.
Recipe: Spiced Lamb Kofta with Quinoa Tabbouleh and Tahini Sauce
Ingredients
For the Lamb Kofta:
- 1 lb ground lamb
- 1 small onion, finely grated
- 2 garlic cloves, minced
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh mint
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
For the Quinoa Tabbouleh:
- 1 cup uncooked quinoa
- 2 cups water
- 1 cup fresh parsley, chopped
- 1/2 cup fresh mint, chopped
- 1 cup cherry tomatoes, diced
- 1 cucumber, diced
- 2 green onions, sliced
- Juice of 1 lemon
- 3 tablespoons olive oil
- Salt and pepper to taste
For the Tahini Sauce:
- 1/3 cup tahini
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 3–5 tablespoons water (to thin)
- Pinch of salt
Instructions
Step 1: Prepare the Quinoa
Rinse the quinoa thoroughly with cold water. In a pot, bring 2 cups of water to a boil. Stir in the quinoa, reduce heat to low, cover, and simmer for 15 minutes until the water is absorbed and quinoa is tender. Let it cool while you prepare the other components.
Step 2: Make the Lamb Kofta
In a large bowl, combine ground lamb, grated onion, garlic, parsley, mint, cumin, coriander, cinnamon, paprika, salt, and pepper. Mix thoroughly using your hands or a spoon. Shape the mixture into small oval patties or onto skewers if using. Heat olive oil in a skillet over medium-high heat. Cook koftas for about 4–5 minutes per side until browned and cooked through. Set aside.
Step 3: Mix the Quinoa Tabbouleh
In a large mixing bowl, combine cooked and cooled quinoa with parsley, mint, tomatoes, cucumber, and green onions. Drizzle with lemon juice and olive oil. Add salt and pepper to taste. Mix until well combined. Chill in the refrigerator if preparing ahead.
Step 4: Make Tahini Sauce
In a small bowl, whisk together tahini, lemon juice, garlic, salt, and 3 tablespoons of water. Add more water a spoonful at a time until you reach a smooth and pourable consistency.
Step 5: Assemble the Dish
Serve the lamb kofta over a bed of quinoa tabbouleh and drizzle with tahini sauce. Garnish with extra herbs or a lemon wedge if desired. This dish can be served warm or at room temperature.
Conclusion
Spiced Lamb Kofta with Quinoa Tabbouleh and Tahini Sauce is a vibrant and healthy dinner option that brings the taste of the Mediterranean to your kitchen. Rich in flavor and full of nutrients, it’s a satisfying meal you’ll come back to again and again. Whether you’re cooking for a weeknight dinner or entertaining guests, this recipe is sure to impress.
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