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Koftas and yogurt mint sauce with mint leaves
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Koftas with Mint Yogurt Sauce

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.
Course Appetizer, Snack
Cuisine homemade, Mediterranean, Middle East
Keyword keto, koftas, low carb, meat, meatloaf, yogurt sauce
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4 portions
Author missblasco

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.

Notes

  • The combination of warming spices and the cooling effect of the yogurt and cucumber makes this dish exceptionally easy to digest, even in warmer weather.
  • The probiotics in the yogurt support your gut microbiome, while the high-quality proteins provide the essential amino acids needed for muscle maintenance.
  • This is a perfect option for your "batch cooking" routine; they stay succulent for days and are great for on-the-go lunches.