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Beef kofta

1.5 serves of vegetables in each serve

Preparation time: 15 minutes

Cooking time: 10 minutes

Serves: 4

0.5 serves of vegetables per kofta

Diet and Allergies:

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Preparation time: 15 minutes

Cooking time: 10 minutes

Serves: 4

0.5 serves of vegetables per kofta

Diet and Allergies:

, ,

Ingredients

500g lean beef mince
1 small onion, grated or finely diced
1 carrot, grated
1 zucchini, grated & liquid squeezed out
1/4 cup chopped fresh continental parsley
1 tsp minced garlic 
1 1/2 tsp ground cumin
1 egg
1 tbsp olive oil

Method

Step 1

Combine all ingredients (except olive oil) in a bowl and mix together with your hands.

Step 2

Divide the mixture into 12 portions and shape each into a log.

Step 3

Heat the oil in a large frying pan over medium heat.

Step 4

Add the koftas and cook, turning occasionally, for 10 minutes or until golden brown and cooked through.


Serving suggestion:

Serve with a side salad or tabouli and minty yoghurt sauce.    

Ingredient swaps:

  • Instead of beef mince you can use chicken or lamb mince. 
  • If you don’t have zucchini, you can use an extra small carrot, grated 

Budget tips:

  • Jarred garlic can be used to save time and money. 
  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ vegetables to save money. 

Reduce waste:

  • Use leftover koftas in a sandwich, wrap or roll with some salad or chop and mix through pasta. 
  • This is a good recipe for using up older carrots and zucchini. 

Nutrition tips:

  • This recipe is a good source of protein.  Protein is important for kid's growth and development.  
  • Choose lean beef mince instead of regular fat to reduce saturated fat intake.  

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