Enjoy the flavours of the Middle East with these traditional beef skewers – 48 grams of protein per serving!
Preparation Time: 35 min, Cooking Time: 10 min, Serves: 4
1 medium brown onion, chopped
1/4 cup(s) fresh coriander
1/3 cup(s) fresh flat-leaf parsley
450 g lean beef mince
2 clove(s) fresh garlic, crushed
2 tsp ground cumin
2 tsp olive oil
1 tub(s) plain diet or no-fat yoghurt, (200g)
2 Tbsp fresh mint
1 cup(s) dry couscous, (170g)
240 g canned chickpeas, rinsed, drained, (1 x 400g can)
2 cup(s) rocket leaves
1 small fennel bulb, trimmed, thinly sliced
2 individual celery, trimmed, thinly sliced
1 medium green capsicum, thinly sliced
1/4 cup(s) walnuts, coarsely chopped
2 Tbsp balsamic vinegar
1. Process onion, coriander and parsley in a food processor until finely chopped. Add mince, garlic and cumin and pulse until combined. Using heaped tablespoons, shape mince mixture into 16 oval patties. Thread patties onto skewers (see tip), forming a 6cm-long sausage shape. Place skewers on a baking tray and drizzle with oil. Turn to coat.
2. Preheat a chargrill or barbecue over medium-high heat. Cook skewers, turning, for 6–8 minutes or until golden and cooked through. Transfer to a plate. Cover to keep warm.
3. Meanwhile, combine yogurt and chopped mint in a small bowl. Place couscous in a heatproof bowl. Add 1 cup boiling water. Stir, cover, then stand for 5 minutes or until liquid is absorbed. Add chickpeas and fluff with a fork to separate grains. Season with salt and freshly ground black pepper.
4. Place rocket, fennel, celery, capsicum, walnuts and vinegar in a large bowl. Toss to combine. Serve kofta with mint yogurt, chickpea cousous, rocket salad and extra mint.
Tip: Soak skewers in water for 10 minutes before using to stop them from splintering and burning.
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