Mince Koftas with
This #WhatTheFatFriday we bring you a yummy Mince Kofta recipe served with homemade hummus, perfect for lunch boxes, picnics – or as a meal with plenty of additional veges on the side!
A word from Chef Craig Rodger: These koftas are great for adding to lunch boxes – either for taking to work or school and also make a perfect snack for all sorts of occasions, including picnics and outings when you’re on the run as they can be enjoyed hot or cold. You can use your preferredchoice of meat for the mince. Chicken, lamb, pork or beef work equally well – though chicken mince can be a little bit softer and slightly messier to work with.
A word from The Whole-Food Dietitian, Caryn: This is one of our lower carb meal options for those that are seeking them out specifically. This is a great dish to double, or triple as it makes an excellent, and versatile leftover meal or snack option. You can even pop them into a mini cardboard box container and treat them like a takeaway snack to accompany you on an evening beach walk. It’s also a great way to hide some veggies for those fussy eating kids. If used as a main meal, I would recommend serving it on a bed of veggies or with an accompanying salad, as standing alone it doesn’t provide as many veggies as I would ideally like people to eat in a main meal. This is easily done by extending the courgette theme and serving it on courgette noodles.
A word from the Fat Professor, Grant: Mince is so overlooked as a great way to get meat at a cheaper price. Of course you can buy the fattier version (cheaper usually) and go for it. There is one argument I’m defending at the moment as the anti-LCHF seem to have shifted the goal posts into a ‘sustainability / feed the world’ argument – where they say that the only way to save the planet is to eat more grains, and meat is really bad. My response is that the reason we have so many people in the first place is because of grains. With LCHF, we are staying well clear of packaged and processed foods which are a problem, AND we eat loads of veggies, AND we eat the whole animal as opposed to throwing away half of it to just preserve the lean meat. So, the sustainability and save the planet argument against LCHF seems bogus to me.
Serves: Koftas serves 4 (approx. 6 koftas each), Hummus serves 20 (approx. 2 tbsp p/serve)
Prep time: 20 minutes
Cooking time: 6 – 8 minutes for the koftas. 20 minutes for the hummus
Carb count per serving: 1.2g (koftas) + 1.6g (hummus)
- 1 Onion, diced
- 1 tbsp (15ml) Olive oil
- 1 Courgette, grated
- 1 Garlic clove, crushed
- 1 tsp (2.5g) Cumin
- Salt to taste
- Pepper to taste
- 500g Minced meat of beef, chicken, lamb or pork (check pack size or ask butcher for this weight)
- Chilli powder (optional) pinch
- Small handful of Mint or chives, chopped
- 2-3 Garlic cloves
- ½ Lemon
- 1 tbsp (15ml) Olive oil (light or extra virgin as preferred) for roasting lemon and
- ½ cup (125ml) Olive oil (for blending hummus)
- ½ cup (125ml) Water
- ¾ cup (100g) Sunflower seeds
- ¾ cup (100g) Sesame seeds
- ⅔ cup (100g) Chickpeas
- Salt to taste
- Pepper to taste
- ½ tsp (1g) Cumin
Begin by frying the onion in the olive oil on a medium heat until it softens and takes on a bit of colour. Add the courgette to the onions and cook until the moisture cooks off, then add in the garlic, cumin, pepper and cook for a minute more. Turn the mixture out into a bowl to cool for 15 minutes.
While the vegetables are cooking you can start the hummus by cutting the lemon in wedges and putting in a roasting dish. Peel the garlic cloves and place them beside the lemon wedges, drizzle with some of the light olive oil and season with salt and pepper – with the remaining olive oil add it to the water to make an olive oil/water mix. Roast the lemon and garlic in the oven for 10 minutes and then add the sunflower seeds and sesame seeds to the roasting dish. Cook for another 10 minutes until the lemon and garlic begin to caramelise and get sticky, add the whole lot to your blender. Add the chickpeas to the blender with the olive oil/water mix and blend for as long or short as you like depending on how smooth you like it. Season the hummus with salt and pepper (and a touch of cumin if you like) and transfer it to a container.
By this point the vegetables will be cold enough to add the mince to. With chicken and lamb I like to add some chopped mint, with beef and pork you can add some chives if you have them. Mix the meat and vegetables well, cook a little piece off and check the seasoning (this step will improve the finished product immensely). Once you’re happy with your kofta, take even sized lumps from the batch and neatly shape into round oblongs and place on a plate. Proceed like this until you have used all the mixture and put the plate of koftas into the fridge for 30 minutes to rest and firm. Now the koftas are ready to be cooked, pan fry the koftas turning regularly or place them on an oven-proof baking dish and bake them in the oven. Serve the koftas with the hummus and a wedge of lemon.