Learn how to make Koftas using Garam Masala and a cooling mint yogurt sauce to create a low-carb, high-protein meal perfect for any season.
Equipment
- Convection oven
Ingredients
Koftas
- 1 lb ground beef or ground lamb approx. 450 g
- 1 tsp Garam Masala homemade is best for depth of flavor
- 1/4 tsp ground ginger
- 1 garlic clove crushed or finely minced
- 3 small chili peppers like Thai chilies, finely chopped, or a pinch of ground cayenne
- 1 green onion scallion, finely chopped
- 1/2 tsp sea salt
Refreshing Mint Yogurt Sauce
- 1/2 cup plain Greek or natural yogurt approx. 4.5 oz
- 1 tsp fresh lemon juice
- 1/2 cup cucumber grated (approx. 2 oz)
- 4 fresh mint leaves finely chopped
- 1 pinch sea salt
Instructions
To Make the Koftas:
Season the Meat: In a medium mixing bowl, combine the ground beef or lamb with the Garam Masala, ginger, crushed garlic, chopped chilies, green onion, and sea salt. Mix thoroughly by hand until the spices are evenly distributed.
Shape: Form the meat mixture into small, uniform meatballs. Aiming for consistent sizes ensures they cook evenly.
Bake (Recommended): To avoid the use of inflammatory frying oils, I prefer baking these. Preheat your oven to 350°F (180°C). Place the koftas on a lined baking sheet and bake for 10 minutes per side (20 minutes total).
Alternative (Sauté): If you prefer using a skillet, heat a small amount of extra virgin olive oil or coconut oil over medium heat. Fry the koftas until browned and cooked through on all sides.
To Make the Sauce:
Combine: In a small bowl, whisk together the yogurt and lemon juice.
Fold: Stir in the grated cucumber, fresh mint, and a pinch of sea salt.
Serve: Serve the warm koftas with a dollop of the chilled sauce for a perfect thermal contrast.
