Spiced lamb kofta with cucumber raita & tabbouleh

Harissa-spiked koftas with cooling raita and a herby bulgar tabbouleh. High protein, low GI, on the table in under an hour.

Unbalanced

% Daily Values based on a 2,000 calorie diet

Step 1

Soak the bulgar: Put 80 grams bulgar wheat in a bowl and pour over 160 milliliters boiling water. Cover with a plate and leave to absorb. No heat needed.

Step 2

Make the raita: Wrap the grated 0.5 cucumber, half deseeded and grated in a clean tea towel and squeeze firmly to remove as much water as possible. Mix into 200 grams Greek yogurt (full fat) with 1 garlic clove, minced, 0.3 teaspoons ground cumin (for raita), 1 tablespoons fresh mint leaves, chopped and 0.3 teaspoons salt (for raita). Taste, adjust salt, cover and refrigerate until needed.

Step 3

Mix the koftas: In a large bowl combine 400 grams lamb mince, 2 garlic cloves, minced, 1.5 teaspoons ground cumin, 1 teaspoons ground coriander, 1 teaspoons smoked paprika, 1 tablespoons harissa paste, half of 3 tablespoons fresh flat leaf parsley, finely chopped, 0.5 teaspoons salt and 0.5 teaspoons black pepper. Mix thoroughly with your hands for about 90 seconds — the fat needs to warm slightly so the mixture binds. Divide into 8 equal portions and shape each around a skewer or into a flattened oval about 10cm long.

Step 4

Rest the koftas: Place shaped koftas on a plate, cover and refrigerate for 15 minutes

Step 5

Finish the tabbouleh: Fluff the soaked bulgar with a fork. Add 25 grams flat leaf parsley, roughly chopped, 3 spring onions, finely sliced, the juice of 1 lemon, juiced and 2 tablespoons olive oil. Season well with salt and pepper. Toss to combine. The tabbouleh should be bright and well-dressed — add a little more lemon or oil if it tastes flat. Set aside at room temperature.

Step 6

Cook the koftas: Heat a griddle pan or heavy frying pan over high heat until smoking. Brush koftas lightly with oil. Cook for 3–8 minutes per side without moving them, you want a good crust. They should be just cooked through with a little pink remaining in the centre.

Step 7

Rest and serve: Rest koftas for 2 minutes off the heat. Plate the tabbouleh, lay koftas alongside, spoon the raita generously next to them and finish with 2 lemon wedges, to serve and the remaining 3 tablespoons fresh flat leaf parsley, finely chopped.