Mediterranean Diet Beef Kofta
Juicy, aromatic, and bursting with the vibrant flavors of the Mediterranean, this Mediterranean Diet Beef Kofta recipe is a must-try for lovers of wholesome, satisfying meals. Made with lean ground beef and infused with a fragrant blend of cumin, coriander, cinnamon, and allspice, these grilled koftas are elevated with fresh herbs like parsley and a hint of garlic for bold, authentic flavor. Perfectly seared on the grill for a smoky char, they’re irresistibly tender on the inside and pair beautifully with whole grain pita, crisp salads, and creamy tzatziki. Ready in just 35 minutes, this healthy, protein-packed recipe is ideal for busy weeknights or laid-back al fresco dining. Whether you’re following the Mediterranean diet or just craving something hearty yet nutritious, these beef koftas are sure to impress.
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Recipe Information
Ingredients
- 500 grams lean ground beef
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 0.5 cup, chopped parsley
- 2 teaspoons cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground allspice
- 0.25 teaspoon cinnamon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
In a large mixing bowl, combine the lean ground beef, finely chopped onion, minced garlic, and chopped parsley.
Add the cumin, ground coriander, ground allspice, cinnamon, salt, and black pepper to the bowl with the beef mixture. Mix thoroughly using your hands until all ingredients are well combined.
Divide the mixture into 8 equal portions and shape each portion into an oval patty around a skewer, squeezing gently to form. If using wooden skewers, soak them in water for 30 minutes beforehand to prevent burning.
Preheat a grill or grill pan over medium-high heat. Brush the koftas with olive oil on all sides.
Once the grill is hot, place the koftas on it. Grill for about 7-8 minutes per side, or until they are cooked through and have nice grill marks. Ensure the internal temperature reaches at least 160°F (70°C) for safety.
Remove from the grill and let rest for a few minutes before serving.
Serve the beef kofta with a side of whole grain pita bread, fresh salad, and a dollop of plain Greek yogurt or tzatziki sauce for a complete Mediterranean meal.
Nutrition Facts
Calories |
1130 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.6 g | 84% | |
| Saturated Fat | 20.1 g | 101% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 310 mg | 103% | |
| Sodium | 2727 mg | 119% | |
| Total Carbohydrate | 25.2 g | 9% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 7.5 g | ||
| Protein | 107.4 g | 215% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 159 mg | 12% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 580 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
