Lamb Kofta with Tzatziki & Tabbouleh

Name: Lamb Kofta with Tzatziki & Tabbouleh
Prep time: 20 min
Cook time: 12 min
Yield: 4 servings
Ingredients: 1 lb ground lamb; 0.5 cup bulgur wheat; 0.5 cup greek yogurt; 1 medium cucumber; 1.5 cups fresh parsley; 0.25 cup fresh mint; 2 medium tomato; 0.5 medium red onion; 3 cloves garlic; 4 tbsp lemon; 2 tbsp olive oil; 1.5 tsp cumin; 1 tsp coriander; 0.25 tsp table salt; 0.25 tsp black pepper

Spiced ground lamb patties grilled until charred, served with cool
cucumber tzatziki and a bright parsley-bulgur tabbouleh. A Middle
Eastern feast with 28g protein and vibrant fresh flavors.

Kofta are the hamburgers of the Middle East — spiced ground meat
formed into patties or cylinders and grilled over high heat. But
where a burger relies on cheese and condiments, kofta gets its
flavor from within: cumin, coriander, fresh mint, and grated onion
mixed right into the lamb.

The contrast on this plate is what makes it special. Hot, charred,
intensely spiced lamb against cool, creamy tzatziki and the bright
herbal pop of tabbouleh — a traditional bulgur wheat salad that's
more parsley than grain. Every bite is a different combination of
warm and cool, rich and fresh.

Ground lamb has more flavor than beef, and the fat content keeps
the kofta juicy on the grill. The tzatziki and tabbouleh are both
make-ahead friendly, so the actual dinner comes together fast.

✅ Why This Recipe Is Healthy

• Balanced plate: Protein, whole grain, fresh vegetables, and probiotics
• Fresh herbs: Parsley and mint add antioxidants and vitamin K
• Whole grain: Bulgur wheat provides fiber and B vitamins
• Probiotics: Greek yogurt tzatziki supports gut health

📊 Why This Recipe Scored 89/100

With an overall health score of 89/100, this recipe is a solid, balanced option. Its strongest area is blood sugar stability (98/100), where a strong 28g of protein helps buffer the glucose response. The main thing holding the score back is nutrient quality (88/100), because 8g of saturated fat weighs on the nutrient profile.

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⏱️

Prep Time

20 min

🍳

Cook Time

12 min

🍽️

Servings

📊

Difficulty

medium

Ingredients

✓ 1 lb ground lamb
✓ 0.5 cup bulgur wheat
✓ 0.5 cup greek yogurt
✓ 1 medium cucumber
✓ 1.5 cups fresh parsley
✓ 0.25 cup fresh mint
✓ 2 medium tomato
✓ 0.5 medium red onion
✓ 3 cloves garlic
✓ 4 tbsp lemon
✓ 2 tbsp olive oil
✓ 1.5 tsp cumin
✓ 1 tsp coriander
✓ 0.25 tsp table salt
✓ 0.25 tsp black pepper

Lamb Kofta with Tzatziki & Tabbouleh cooking in progress

Instructions

1
Soak bulgur in boiling water for 15 minutes until tender. Drain well and let cool.
2
Make tabbouleh: combine cooled bulgur with finely chopped parsley (1 cup), diced tomatoes, minced red onion, 2 tbsp lemon juice, and 1 tbsp olive oil. Season with salt. Set aside.
3
Make tzatziki: grate half the cucumber, squeeze out excess water. Mix with Greek yogurt, 1 minced garlic clove, 1 tbsp lemon juice, chopped mint (2 tbsp), and a pinch of salt. Refrigerate.
4
Mix ground lamb with grated onion, remaining garlic (minced), cumin, coriander, remaining parsley and mint (chopped), salt, and pepper. Form into 8 oval patties about 3/4 inch thick.
5
Grill kofta over high heat for 5-6 minutes per side until charred outside and cooked through (160°F internal). Serve with tabbouleh and a generous dollop of tzatziki. Drizzle with remaining olive oil and lemon juice.