Lamb Kofta Mint Yogurt (Printable Recipe)
Tender lamb koftas covered in spiced curry and finished off with cool, herby mint yogurt for a light, creamy kick.
# Ingredients You'll Need:
→ Koftas
01 -
Lean lamb mince, 500 g (keep it around 10% fat)
02 -
Low-calorie spray oil
03 -
Salt plus cracked black pepper, as much as you like
04 -
1 small onion, diced super fine
05 -
1 large egg
06 -
1 teaspoon crushed garlic
→ Curry Sauce
07 -
Low-calorie spray oil
08 -
Salt and black pepper, to your liking
09 -
1 teaspoon granulated sweetener
10 -
480 ml chicken broth
11 -
2 tablespoons tomato paste
12 -
1 bay leaf
13 -
5 green cardamom pods
14 -
0.25 teaspoon ground cinnamon
15 -
0.25 teaspoon ground cloves
16 -
0.5 teaspoon ground turmeric
17 -
1 teaspoon garam masala
18 -
1 teaspoon paprika
19 -
1 teaspoon hot chili powder
20 -
2 teaspoons ground coriander
21 -
2 teaspoons ground cumin
22 -
100 g courgette (zucchini), small cubes
23 -
2 teaspoons grated ginger
24 -
2 teaspoons minced garlic
25 -
2 onions, chopped up
→ Mint Yoghurt
26 -
1 teaspoon lemon juice
27 -
1.5 tablespoons fresh mint, chopped tiny
28 -
2 teaspoons cornstarch
29 -
1 tablespoon mango chutney
30 -
150 ml nonfat plain yoghurt
# Steps to Follow:
01 -
Give it a taste and throw in extra salt or pepper if you think it needs it. Dish it up nice and warm, and toss on a handful of chopped mint if that's your thing.
02 -
Mix in the mint yoghurt until it blends smooth and the sauce goes creamy. Drop the browned koftas into the sauce, get a lid on top, and let it all gently cook together for about 12–15 minutes till the meatballs are set and the sauce’s got body.
03 -
Now, scoop in the tomato paste, toss in the sweetener, pour in the chicken stock, and add the bay leaf and cardamoms. Turn the heat up just to get it bubbling, then drop it to low and let everything simmer together for 5 minutes.
04 -
Chuck in your cumin, coriander, chili powder, paprika, garam masala, turmeric, cloves, and cinnamon now. Stir fast for a minute—don’t let those spices burn.
05 -
Hit the pan with another spritz of low-calorie oil spray. Throw in your onions, garlic, and ginger and let them soften up for about five minutes. When that's pretty much done, add the chopped courgette and keep cooking it for a couple more minutes.
06 -
Mix the lamb mince, some salt and pepper, the egg, plus your cooled onion-garlic and everything else into a bowl. Use your hands and really work it till it’s all combined. Roll 16 meatballs. Put your pan back on, use a spray of oil again, and brown those balls all over. Take them out and set aside for now.
07 -
Warm up a deep frying pan on medium and spray with the low-cal oil. Add chopped onions and garlic, letting them go golden and soft. Take the pan off the heat when done and let that cool down a bit.
08 -
Get a bowl and toss in yoghurt, mango chutney, cornflour, mint, and juice of lemon. Mix it up until it’s all blended and creamy, then set it to the side till you need it.
# Extra Tips:
01 -
For meatballs that hold up better, slide them into the fridge for ten minutes before frying. This keeps them from crumbling as you cook.