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Refreshing Mediterranean Lamb Kofta Salad

Refreshing Mediterranean Lamb Kofta Salad

Scrumptious lamb kofta salad is both nutritious and flavourful.  Fresh herbs, pomegranate, tahini and sumac give your body a healthy boost.  Above all, the protein, fat, and fibre are perfectly balanced.  So, it is guaranteed to leave you full and satisfied!

Breakfast is the most important meal of the day.  We’ve all heard this statement over and over again.  But, do you really know what it means?

I thought I knew.  However, my recent reading proves me wrong.  It turns out that the very best breakfast for nutrition, energy, hormone balance and weight loss contain at least 15 grams of protein.   For optimal health, and satisfaction, it is important to balance this protein with healthy fat and plenty of fibre.  Hence, protein, fat and fibre (PFF) breakfasts are the way to go!

Refreshing Mediterranean Lamb Kofta Salad | cookglobaleatlocal.comMy husband and I have been experimenting with lots of new breakfast options as we strive to improve our health — including the breakfast salad!

I know that may sound strange to you.  However, it shouldn’t.  Greens are rich in fibre, vitamins, and disease-fighting antioxidants.  They also invite the addition of healthy fats — avocados, olive oil, and tahini to name a few.

Believe it or not, PFF breakfasts inspired this delicious lamb kofta salad.  Of course, it’s delicious (and nutritious) any time of the day.  However, try it for a Saturday or Sunday brunch, and you’ll realise just how wonderful this type of breakfast is and how easy it is to make.

This recipe makes 24 koftas — enough for 8 breakfasts.  Extra koftas freeze beautifully and make your next PFF breakfast a cinch!

Pomegranate, a Superfood

Refreshing Mediterranean Lamb Kofta Salad | cookglobaleatlocal.com
Photo by Jessica Lewis from Pexels

Did you know that the humble pomegranate is one of the healthiest foods on the planet?  We all know pomegranates are nutritious and delicious.  However, I am only now beginning to appreciate what a rich source of nutrients and natural healing pomegranates truly are.

Pomegranates pack a real nutrient punch.  They are rich in fibre, vitamin C, vitamin K, and potassium.  Moreover, research has shown that this tasty fruit has numerous potential health benefits, including:

  • Supporting healthy erectile function
  • Reducing arthritic joint pain
  • Fighting cancer
  • Lowering blood pressure
  • Supporting healthy probiotic bacteria in the gut
  • Improving cardiovascular health, and
  • Improving memory

With such a rich nutritional profile and a wide range of health benefits, we should all be consuming more pomegranate.  If you live in a place where the fruit is not readily available, you needn’t worry.  Pomegranate molasses — which is widely available in Middle Eastern markets — provides many of the same benefits.  Plus, it adds a wonderful tart element to your plate.

I love to drizzle pomegranate molasses over grilled lamb or use it as an ingredient is salad dressings.  As you become familiar with its rich, tangy flavour you will undoubtedly find many other uses for this delicious condiment.

Refreshing Mediterranean Lamb Kofta Salad | cookglobaleatlocal.com

About this recipe

The Greens

Which greens should you use?  I chose a a blend of Italian greens, including rocket, radicchio, parsley, and romaine.  However, you can choose whichever greens you prefer.

I do recommend actively seeking out a few of the more “bitter” greens such as watercress, radicchio, and rocket, as they have many important health benefits, including:

  • Boosting digestion
  • Detoxifying the liver
  • Improving nutrient absorption

Thus, for optimal health and nutrition, it’s ideal to include a few bitter greens in your salad mix.

The Koftas

Refreshing Mediterranean Lamb Kofta Salad | cookglobaleatlocal.comI have made my koftas from lamb.  However, I’m sure they would be equally tasty with beef, if you prefer.

Please select free range meat, if possible.  Not only is it a more ethical and humane choice, but it is also less likely to contain harmful antibiotics, hormones, etc.  All of these “additives” put a toxic load on our bodies which is very hard on the liver.

I have purposely added both cumin and sumac to the koftas, not only for their flavour, but also for their health benefits.  Yes, those spices in your cabinet do much more than add flavour to your food!

It’s no accident that humble cumin has been used around the world for centuries to support healthy digestion.  It is also scientifically proven to:

  • Boost the immune system
  • Support respiratory health
  • Reverse signs of ageing and damage to the skin
  • Improve glucose tolerance, and
  • Improve cholesterol

Sumac, which is widely used in Middle Eastern and North African cuisine, is yet another nutritional and medicinal powerhouse.  It is packed with anti-oxidants.  Moreover, it has been demonstrated to:

  • Regulate blood sugar
  • Reduce cholesterol
  • Reduce bone loss, and
  • Relieve muscle pain

What’s more, sumac contributes a wonderful tangy, almost citrusy, flavour to the koftas.

The Tahini Sauce

You may wonder why I added the tahini drizzle to the plate.  Believe me, taste is only one aspect of this choice.  Tahini is made from ground sesame seeds.  Thus, tahini provides many of the same health benefits as sesame seeds in a more accessible form.  These include:

  • Rich in B vitamins and iron
  • Supports healthy blood pressure
  • Lowers cholesterol
  • Helps to naturally balance hormones
  • Increases nutrient absorption, and
  • Supports healthy skin

So, as you prepare this recipe, know that you are doing your body good.  But, more importantly, I hope you and your family find this dish as delicious and satisfying as mine does.  Bon appétit!

Yum

Refreshing Mediterranean Lamb Kofta Salad

April 10, 2019
: 4, plus extra koftas for freezing
: 20 min
: 5 min
: 25 min
: Easy

This mouthwatering lamb kofta salad is also a perfectly balanced superfood meal that comes together in under 30 minutes.

By:

Ingredients
  • For the koftas
  • 500 g (1 lb) lamb mince
  • 1 small red onion, peeled and quartered
  • 4 cloves garlic, peeled
  • 7 g fresh dill (or coriander), roughly chopped
  • 1 tsp salt
  • 3/4 tsp ground black pepper
  • 1 Tbsp sumac
  • 1 tsp cumin
  • For the salad
  • 220 g (1/2 lb) mixed greens
  • 1/2 small red onion, thinly sliced
  • 1/2 lemon, juice of
  • 2 Tbsp olive oil
  • salt, to taste
  • pepper, to taste
  • For the tahini sauce
  • 2 Tbsp tahini
  • 1 lemon, juice of
  • salt, to taste
  • water, as needed, to thin
  • For the garnish
  • 2 Tbsp pomegranate molasses
  • 1/2 c pomegranate pearls
  • 1/2 c mixed micro-greens (optional)
Directions
  • Step 1 Place the onion, garlic, and dill (or coriander) in the work bowl of a food processor or mini-chopper and process until fully ground, scraping down as necessary.
  • Step 2 Place the meat, ground onion mixture, and spices in a medium sized bowl. Knead the mixture until the spices and seasonings are evenly distributed throughout. Then form the meat mixture into 24, 5 cm (2 in) logs. Set aside.
  • Step 3 Place the salad greens and sliced onion in a large bowl. Toss to combine. Season with salt and pepper to taste. Drizzle with the lemon juice and olive oil. Toss again to combine. Taste, and adjust seasoning as needed. Set aside.
  • Step 4 In a small bowl, mix tahini, lemon juice and salt, to taste. Add a teaspoon or two of water, if needed to achieve a runny consistency.
  • Step 5 Preheat the air fryer at 200º C (400º F) for 3 minutes. When the fryer is hot, add the koftas to the basket in a single layer. Cook for 5 minutes at 200ºC (400ºF).
  • Step 6 Divide the salad greens across 4 serving plates. Top each plate with 3 koftas. Top koftas with micro greens (if using). Then, strew each plate with pomegranate pearls, and drizzle tahini sauce and pomegranate molasses around the edge of the plates. Serve immediately.

Notes

  1. If you do not have a food processor or mini chopper, press the garlic, finely chop the dill and grate the red onion.  The essential thing is to have everything finely minced.
  2. If you do not have an air fryer, feel free to pan fry the koftas for 5-6 minutes, or until thoroughly cooked.
  3. Extra koftas freeze beautifully, making your next meal a breeze.

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