Kofta Patties
This recipe includes hidden veggies so great to help those reluctant vegetable eaters.
KOFTA PATTIES
Ingredients
- 1 medium carrot finely grated
- 1 small courgette finely grated
- 1 small onion grated
the vegetables should amount to 250g
- 2 tsp. ground coriander
- 1 tsp. ground cumin
- 2 garlic cloves crushed
- 1/2 tbsp. dried mint you can use mint sauce or 1 tbsp. finely chopped fresh mint
- Optional: 1/2 tsp ground chilli /chilli flakes
- 500 g minced meat -look for a maximum of 12% fat traditional koftas use lamb mince but feel free to use what you have - we used pork mince
- 1 tbsp. unrefined rapeseed oil or use whatever oil you have
Minted Yogurt Dip
- 250 ml Greek/natural yogurt
- 1/2 cucumber deseeded and finely chopped
- 1-2 garlic cloves crushed (or use 1-2 tsp. garlic paste)
- 3 tbsp. finely chopped fresh mint leaves or use 3 tsp. dried mint/mint sauce
Instructions
- Add all of the ingredients to a bowl and squish together with your hands until the spices, mint and garlic are mixed in.
- If cooking in a pan, add the oil and once hot, add the patties in batches. Start with the outside of the pan and work inwards. Turn the heat to medium, cover and cook for 5 mins. Turn each patty over, recover and cook for another 5 mins. The inside of the patties should be cooked thoroughly with no pink juices.
- To cook in the oven, pre heat to 220c, add the patties to an oiled tray and bake for 10-15 mins depending on the size of the patties.
- I served these in wholemeal pitta bread with stir fried peppers and minted yogurt dip.
Dip
- Mix all of the dip ingredients together and serve.
Notes
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Nutritional Benefits:
Red meat offers a valuable source of iron (iron found in meat – haem iron, is more easily absorbed by the body than plant foods) which prevents anaemia, improves concentration and boosts immunity . Like all meat, it is a source of protein, which is important in order to help build, repair and renew all cells in the body. It also supplies many B vitamins and zinc (also important for immunity).
Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient.
Courgettes offer vitamin C (immunity), K (wound healing, blood clotting and bone health) and potassium (helping water balance, prevention of strokes, high blood pressure, heart and kidney disease). Like all vegetables, they contain soluble fibre essential for good digestive health and the prevention of type 2 diabetes.
Cucumber contains vitamin C, A, K, magnesium, potassium and soluble fibre. Its high water content helps promote hydration and electrolyte balance in the body.
Garlic has a long history of being used as medicine and rightly so. Its various sulphur compounds (which gives garlic its strong odour) offers many benefits including being anti-cancer, antibacterial, antiseptic, antifungal, supporting the immune system and helping to keep the circulatory system healthy by lowering blood pressure, preventing blood clots and heart disease. It can also help to prevent stomach ulcers.
Various spices offer an array of health benefits including being anti-inflammatory, antiseptic and antibacterial as well as aiding digestion.