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British Lamb Koftas with Courgette Rice & Harissa Yoghurt
Tender British lamb, infused in a warm blend of spices, is the base for delicious koftas. pair them with fluffy brown rice, studded with vibrant roasted courgette and sweet onion, a refreshing tomato salsa and smoky charred lettuce. Drizzle with a creamy harissa yoghurt, and you're ready to feast.
High protein
4 of 5 a day
Family classics
Serving size
Ingredients
- 1 unwaxed lemon
- 200g baby tomatoes
- 4 tbsp harissa paste (Water, Rapeseed Oil, Diced Red Pepper, Red Pepper, Paprika Flakes, Garlic, Salt, Rose Petals, Ground Cumin, Ground Coriander, Black Pepper, Paprika Oleoresin, Crushed Chilies, Natural Flavouring Smoke, Oregano, Citric Acid, Parsley)
- 25g honey
- 2 onion
- 500g lamb mince
- 2 little gem lettuce
- 160g greek style yoghurt (Milk)
- 200g brown rice (100% Brown Rice)
- 2 courgette
- 2 garlic clove
- 1 tbsp Middle Eastern spice mix (galangal, cinnamon, ginger, pimento, cardamom, kalonji seeds, lavender flower, coriander, cassia, cumin, mace, nutmeg, clove, black pepper, chilli powder)
Nutritional Information
Calories: 697
Protein: 35g
Carbs: 64g
Fat: 33g
British Lamb Koftas with Courgette Rice & Harissa Yoghurt
Tender British lamb, infused in a warm blend of spices, is the base for delicious koftas. pair them with fluffy brown rice, studded with vibrant roasted courgette and sweet onion, a refreshing tomato salsa and smoky charred lettuce. Drizzle with a creamy harissa yoghurt, and you're ready to feast.
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Cooking Instructions
Before you start
- Preheat the oven to 220C / fan 200C / gas mark 9
- Line a large baking tray with parchment paper
- Bring a large saucepan filled with salted hot water to a boil
- Pull out a large frying pan, a medium bowl, 2 small bowls & a sieve
Get prepped
- Add the rice and boil for 25-30 mins, until cooked, then drain and return to the pan
- Meanwhile, halve the onions, then thinly slice one half. Cut the remaining onion into 2cm wedges
- Dice the courgette into 2cm chunks. Halve the tomatoes. Finely chop or crush the garlic
Roast the veg
- Add the courgette and onion wedges to the lined baking tray and toss with 1 tbsp oil and a pinch of salt and pepper. Roast for 10 mins
- Add the sliced onion and tomatoes to a small bowl with the juice from 1 lemon. Season with salt and pepper, then set aside
Make the lamb koftas
- In the medium bowl, combine the lamb, garlic, Middle Eastern spice mix, a pinch of salt and pepper. Mix and shape into 12 koftas
- Heat the large frying pan with 1 tsp oil on medium-high heat. Once hot, add the koftas and cook for 4 mins, turning regularly, until golden all over
- Transfer to the baking tray with the veg, drizzle with honey and turn to coat. Continue to cook for 13 mins, until the koftas are cooked through and the veg is soft and golden
Mix the harissa yog & char the lettuce
- Trim and thinly slice the lettuce. Quarter the remaining lemon
- In the other small bowl, mix the yoghurt, harissa and the juice from 1 lemon wedge. Season with salt and pepper
- Reheat the pan with 1 tsp oil on medium heat. Once hot, add the lettuce and cook for 3-4 mins, until lightly charred. Add the juice from 1 lemon wedge and season, then remove from the heat
Plate up
- Check your meat is cooked through; it should be golden brown, steaming hot, the juices should run clear when cut and there should be no pink / rare meat inside
- Stir the roasted courgette and onion through the rice, then share between bowls. Serve the tomato salsa and charred lettuce alongside. Top with the lamb koftas. Finish with a dollop of harissa yoghurt. Garnish with the remaining lemon wedges
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