This vibrant and aromatic tray bake brings together spiced lamb kofta meatballs and colorful roasted vegetables for a Middle Eastern-inspired meal that’s both satisfying and versatile. The koftas are infused with a blend of cumin, coriander, cinnamon, and cayenne pepper, offering a rich depth of flavor. Paired with bell peppers and red onions, all roasted together, this dish is perfect for stuffing into warm flatbreads, serving over couscous or rice, or enjoying as a hearty salad.
Ingredients
For the Kofta Meatballs:
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500g (1 lb) lamb mince (ground lamb), or beef
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1/2 onion, grated
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2 cloves garlic, finely minced
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1/4 cup panko breadcrumbs
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2 tablespoons fresh coriander (cilantro), finely chopped
For the Spice Mix:
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2 teaspoons ground cumin
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2 teaspoons ground coriander
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2 teaspoons paprika (regular or smoked)
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1 1/2 teaspoons ground cinnamon
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3/4 teaspoon cayenne pepper (adjust to taste)
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3/4 teaspoon salt
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1/2 teaspoon ground black pepper
For the Vegetables:
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2 bell peppers (capsicum), sliced into strips
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1 red onion, sliced
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2 tablespoons olive oil
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Salt and pepper, to taste
Optional Sauces for Serving:
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Tahini sauce
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Lemon yogurt sauce
Directions
Prepare the Vegetables:
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Preheat the oven to 220°C (430°F).
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Toss the sliced bell peppers and red onion with olive oil, salt, and pepper.
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Spread them evenly on a baking tray and set aside.
Make the Kofta Meatballs:
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In a large bowl, combine the lamb mince with the grated onion, minced garlic, panko breadcrumbs, chopped coriander, and the spice mix.
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Mix thoroughly until all ingredients are well incorporated.
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Using your hands, shape the mixture into 16 meatballs.
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Place the meatballs on the baking tray with the prepared vegetables.
Bake the Tray:
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Bake in the preheated oven for 15 minutes.
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After 15 minutes, switch the oven to broil (grill) and cook for an additional 5 minutes, or until the meatballs are browned and cooked through.
Serve:
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Serve the lamb kofta meatballs and roasted vegetables in warm pita breads, over couscous or rice, or alongside a roasted cauliflower salad.
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Drizzle with tahini sauce or lemon yogurt sauce, if desired.
Nutritional Information (per serving)
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Calories: Approximately 450 kcal
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Protein: 30g
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Fat: 25g
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Carbohydrates: 30g
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Fiber: 5g
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Sugar: 10g
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Sodium: 800mg
The Origin of Lamb Kofta Meatballs
Lamb kofta meatballs are a popular dish in Middle Eastern cuisine, renowned for their aromatic spices and tender texture. The word “kofta” comes from the Persian word “kufteh,” which means “to grind.” This reflects the traditional method of preparing kofta by grinding or mincing meat, usually lamb or beef, and combining it with various spices and herbs to create small, flavorful meatballs or patties.
The origins of kofta date back to ancient times, with versions of the dish found across many cultures in the Middle East, the Mediterranean, and South Asia. In countries like Iran, Turkey, India, and Lebanon, koftas are made using different meats, seasonings, and cooking techniques. What makes lamb kofta meatballs distinct is their use of lamb, which gives the dish a rich and earthy flavor. The addition of spices like cumin, coriander, cinnamon, and cayenne pepper enhances the depth of flavor, making this dish a favorite among those who appreciate bold and complex tastes.
In the Middle Eastern region, kofta meatballs are often enjoyed in a variety of ways: served with rice, couscous, in flatbreads like pita, or as part of a mezze platter. The versatility of this dish makes it perfect for both casual meals and festive occasions, offering something for everyone to enjoy.
Health Benefits of Lamb Kofta Meatballs
Lamb kofta meatballs can be a part of a balanced diet, offering several nutritional benefits. Let’s take a closer look at the health advantages of the ingredients in this dish.
Protein-Packed Lamb:
Lamb is an excellent source of high-quality protein, which is essential for muscle growth, repair, and overall body function. Protein also plays a vital role in keeping you feeling full longer, which can aid in weight management. A single serving of lamb kofta meatballs provides around 30 grams of protein, making it a filling and satisfying option for those looking to boost their protein intake.
Rich in Iron and B Vitamins:
Lamb is particularly rich in heme iron, a form of iron that is easily absorbed by the body. Iron is crucial for the formation of red blood cells and the prevention of iron-deficiency anemia. Lamb also provides a good amount of B vitamins, including B12, which supports nerve function and the production of DNA. B vitamins are also involved in converting food into energy, making lamb an excellent choice for an energy-boosting meal.
Heart-Healthy Fats:
While lamb is often considered a fatty meat, it also contains a balanced ratio of healthy fats. The monounsaturated fats in lamb, such as oleic acid, can help improve cholesterol levels and promote heart health. In addition, the omega-3 fatty acids found in grass-fed lamb may offer anti-inflammatory benefits.
Antioxidants from Spices:
The spice mix in lamb kofta meatballs includes cumin, coriander, cinnamon, and cayenne pepper, all of which are packed with antioxidants. These antioxidants help protect the body from oxidative stress and free radical damage, potentially reducing the risk of chronic diseases like heart disease and cancer. Additionally, spices like cinnamon and cayenne pepper have anti-inflammatory properties, which can support overall health and wellness.
Vegetable Benefits:
The roasted vegetables, including bell peppers and onions, contribute to the dish’s health benefits. Bell peppers are an excellent source of vitamin C, which is important for immune function, skin health, and collagen production. Red onions, on the other hand, are rich in antioxidants and sulfur compounds, which can help reduce inflammation and support digestive health.
Cooking Tips for Perfect Lamb Kofta Meatballs
To achieve the best possible result with lamb kofta meatballs, consider the following cooking tips:
1. Choose the Right Meat:
While lamb is the traditional meat for koftas, you can also use beef or a mixture of both. If you prefer a leaner option, opt for ground turkey or chicken. However, for the most flavorful koftas, lamb provides a richer taste due to its higher fat content.
2. Don’t Overmix the Meat:
When preparing the kofta mixture, it’s important not to overwork the meat. Overmixing can lead to dense, tough meatballs. Instead, mix the ingredients just until everything is combined, ensuring a tender texture.
3. Use Fresh Spices:
To bring out the full flavor of the spices, use freshly ground cumin, coriander, and cinnamon. Pre-ground spices tend to lose their potency over time, so grinding your own ensures a more aromatic and flavorful kofta mix.
4. Chill the Meatballs Before Baking:
For the best texture, it’s helpful to chill the meatballs in the refrigerator for 20 to 30 minutes before baking. This allows the flavors to meld and helps the meatballs hold their shape during cooking.
5. Broil for a Crispy Finish:
To get that perfect golden-brown crust on the meatballs, finish them under the broiler for a few minutes after baking. This step enhances the texture and adds a slight char, giving your koftas a deliciously crisp exterior.
Serving Suggestions for Lamb Kofta Meatballs
Lamb kofta meatballs are incredibly versatile and can be served in a variety of ways. Here are some ideas to inspire your presentation:
1. In Warm Flatbreads:
One of the most popular ways to serve lamb kofta meatballs is in warm pita or flatbread. Simply place a few meatballs in the bread, and add your favorite toppings like fresh salad, tomatoes, cucumber, and a drizzle of tahini sauce or lemon yogurt sauce.
2. Over Rice or Couscous:
For a more substantial meal, serve the koftas over a bed of rice or couscous. Both options pair beautifully with the spices in the meatballs and make for a hearty, comforting dish.
3. On a Salad:
For a lighter meal, place the meatballs on a salad made with mixed greens, tomatoes, cucumber, and olives. This fresh, Mediterranean-style salad complements the rich flavors of the kofta meatballs and adds a crisp, refreshing contrast.
4. As Part of a Mezze Platter:
In Middle Eastern and Mediterranean cuisines, kofta meatballs are often served as part of a mezze platter, which includes a variety of small dishes like hummus, baba ganoush, tabbouleh, and stuffed grape leaves. The variety of flavors and textures creates an exciting and communal dining experience.
Kofta Variations
While the lamb kofta meatballs recipe is a classic, there are many ways to customize the dish to suit your preferences or dietary needs. Here are a few variations to try:
1. Vegetarian Kofta:
If you’re looking for a vegetarian alternative, try substituting the meat with chickpeas, lentils, or a mix of grated vegetables like zucchini and carrot. Use the same spices and seasonings to create a flavorful plant-based version of the kofta meatballs.
2. Spicy Kofta:
If you love heat, increase the amount of cayenne pepper or add fresh chili peppers to the kofta mixture. You can also serve the koftas with a spicy harissa sauce for an extra kick.
3. Greek Kofta:
For a Greek-inspired variation, add crumbled feta cheese to the kofta mixture and incorporate herbs like oregano and mint. Serve the koftas with a side of tzatziki sauce for a refreshing and tangy flavor.
Conclusion
Lamb kofta meatballs are a flavorful and versatile dish that brings the bold spices of the Middle East to your table. Whether you serve them in warm flatbreads, over rice, or as part of a mezze platter, these tender meatballs are sure to impress. Packed with protein, vitamins, and minerals, they are not only a delicious meal but also a healthy one. The combination of ground lamb, fresh herbs, and aromatic spices creates a dish that is both satisfying and comforting, perfect for a weeknight dinner or a special gathering.
By following the tips for preparation and cooking, you can enjoy a restaurant-quality meal at home. With their rich flavors and endless serving possibilities, lamb kofta meatballs are a dish that will quickly become a family favorite.