Kofta
Good nutritional profile
Grilled skewers or balls of spiced ground lamb and beef.
Kofta is ground lamb, beef or a mix of both, kneaded with grated onion, parsley, mint, garlic, cumin, coriander and allspice, shaped on skewers or into balls and grilled. It is high in protein and nearly free of carbohydrate, but the fatty mince shows: a 150 g serving of two skewers has about 380 kcal, 25 g of fat and 10 g of saturated fat. Using only 90% lean ground beef cuts the fat by about 40%.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 22g | 39.3% |
| Fat | 16g | 22.9% |
| Carbs | 2.5g | 0.8% |
| Simple Sugars | 0.88g | Estimate |
| Complex Carbs | 0.82g | Estimate |
| Fiber | 0.8g | 3.2% |
| Water | 57g | 2.3% |
| Calories | 251 | 11.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 6.23 | g | 31.1% |
| Monounsaturated | 6.87 | g | 27.5% |
| Polyunsaturated | 1.03 | g | 7.9% |
| Omega-3 | 0.309 | g | Estimate |
| Omega-6 | 0.721 | g | Estimate |
| Trans | 0.32 | g | 16.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.38 | mg |
| Vitamin E | 0.27 | mg |
| Selenium | 21.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 22.1 | mcg | 2.5% |
| vitamin B1 | 0.074 | mg | 6.2% |
| vitamin B2 | 0.195 | mg | 15.0% |
| vitamin B3 | 5.16 | mg | 32.3% |
| vitamin B6 | 0.246 | mg | 14.5% |
| vitamin B9 | 18.1 | mcg | 4.5% |
| vitamin B12 | 2.28 | mcg | 95.0% |
| vitamin C | 3.38 | mg | 3.8% |
| vitamin D | 0.043 (2 IU) | mcg | 0.3% |
| vitamin E | 0.269 | mg | 1.8% |
| vitamin K | 51.3 | mcg | 42.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 39.3 | mg | 3.9% |
| iron | 2.55 | mg | 14.2% |
| magnesium | 25.7 | mg | 6.4% |
| phosphorus | 180 | mg | 25.7% |
| potassium | 339 | mg | 13.0% |
| sodium | 628 | mg | 27.3% |
| zinc | 4.79 | mg | 43.5% |
| copper | 0.115 | mg | 12.8% |
| manganese | 0.131 | mg | 5.7% |
| selenium | 21.4 | mcg | 38.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 700 | mg | 100.0% | 181% |
| Isoleucine | 1010 | mg | 72.1% | 139% |
| Leucine | 1703 | mg | 62.4% | 115% |
| Lysine | 1865 | mg | 88.8% | 161% |
| Methionine | 802 | mg | 76.4% | 144% |
| Phenylalanine | 1579 | mg | 90.2% | 159% |
| Threonine | 891 | mg | 84.9% | 147% |
| Tryptophan | 184 | mg | 65.7% | 115% |
| Valine | 1129 | mg | 62.0% | 117% |
Compare with other products
Values per 100 g
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Recipe
See full recipeIngredients
- Ground lamb 400 g
- Ground beef (20% fat) 400 g
- Onion 1 small (100 g)
- Garlic 2 cloves
- Fresh parsley 20 g
- Fresh mint 5 g
- Ground cumin 1 tsp
- Ground coriander 1 tsp
- Sweet paprika 1 tsp
- Ground allspice 1/2 tsp
- Ground cinnamon 1/4 tsp
- Salt 1.5 tsp
- Black pepper 1/2 tsp
- Vegetable oil, for the grill 1 tsp
Instructions
- 1
Grate the onion, squeeze out the juice with your hands and discard it.
- 2
Finely chop the parsley and mint and crush the garlic.
- 3
Put the lamb, beef, onion, herbs, garlic, spices, salt and pepper in a bowl and knead for 3-4 minutes, until the mixture is sticky and holds together.
- 4
Cover and chill for 30 minutes, then divide into 8 portions and press each around a flat skewer into a 12-15 cm sausage, or roll into balls.
- 5
Heat a grill or grill pan to high and brush the grate lightly with oil.
- 6
Grill the kofta for 8-10 minutes, turning every 2 minutes, until browned and 71C in the center.
- 7
Rest for 2 minutes and serve with flatbread, salad and a yogurt or tahini sauce.