Prep time – 20mins
Cooking time – 15mins
Serves – 4
|Onion, one medium diced||120g||1||0||6|
|Ground cumin||1 tsp||0||0||0|
|Salt and pepper to taste||n/a||0||0||0|
|Greek yogurt, plain - 1 cup||200g||8||8||10|
|Cucumber, finely diced ~ 2/3 cup||150g||1||0||3|
|Fresh mint leaves, rolled & finely sliced - 1 tablespoon||1TBS||0||0||0|
|Spanish onion, finely diced||1TBS||0||0||0|
|E.g. beans, zucchini, broccoli ~ 4 cups||600g||8||0||16|
|Total per serve||1||25g||9g||9g|
Per Serve – main ingredients + 1/3 cup cous cous: 290 cal / 1200 kJ
For Gluten Free: use rice or quinoa instead of cous cous
For a ketogenic diet replace the cous cous with green vegetables or a salad.
You can make these on wooden skewers or shape into patties. If using skewers soak for at least 30 minutes to prevent burning when grilling.
Preparing the Koftas
Mix the mince, onion, garlic and spices in a bowl till well combined. Divide mixture into eight portions and shape onto skewers if using. Preheat the grill on high and grill koftas for 15 minutes or until cooked, turning regularly.
Making the Raita
Combine the yogurt, onion, cucumber and mint in a bowl. You can make this well ahead of time, even the day before – the flavour improves when left in the fridge over night.
Serve with steamed green vegetables. If serving with cous cous, while the koftas a grilling, add boiling was to the couscous. For each part couscous add the same amount of water. e.g. 1 cup of dry couscous + 1 cup boiling water. Leave to stand covered for 5 minutes. Season to taste and fluff with a fork. Remember, the serving suggestions above are given for ‘cooked’ amounts. So 1 cup of dry couscous will give almost 2 cups cooked.