Meat Kofta with Vegetables and Tahini: A Wholesome Recipe Bursting with Flavor
When it comes to hearty, nutritious meals, few dishes can compete with the rich aroma and satisfying texture of meat kofta. But this version of the dish adds a unique twist incorporating colorful vegetables and creamy tahini for a flavor-packed main course that’s as nourishing as it is delicious.
In this article, we’ll explore how to prepare Meat Kofta with Vegetables and Tahini, highlight its nutritional benefits, share pro tips for perfecting it, and reveal how to get the highest-quality meat to make your cooking shine.
1. A Flavor Fusion of Tradition and Innovation
Kofta is a classic in many Middle Eastern and Mediterranean kitchens. But by adding seasonal vegetables and smooth tahini sauce, this recipe upgrades the traditional meatball into something more balanced and satisfying. The result? Arich and creamy main dish with bursts of flavor and color.
2.Balanced Nutrition in Every Bite
This kofta dish combines protein-rich minced meat, fiber-filled vegetables, and healthy fats from tahini. It’s an ideal meal for families looking for something filling, flavorful, and full of nutrients all in one plate.
Ingredients
For the Kofta:
- 1 kg minced meat
- 2 medium onions, finely chopped
- 1 garlic clove, minced
- 3 tbsp chopped parsley
- 1 medium tomato, chopped
- 1 medium carrot, grated
- 1 green bell pepper, chopped
- 1 stalk celery, minced
- 1 egg
- 2 tbsp flour
- 1 tbsp butter
- 1 tsp black pepper
- 2 tsp salt
- 3 tbsp oil
For the Vegetables:
- 1 1/4 cup cauliflower florets
- 1 cup broccoli florets
- 1 cup diced potatoes (small cubes)
- 3/4 cup chopped red bell pepper
For the Tahini Sauce:
Mix 1/2 cup tahini with 1/4 cup water, the juice of one lemon, and a pinch of salt. Stir until smooth and creamy adjust consistency by adding more water if needed.
Step-by-StepPreparation
- Mix the Kofta:
Combine the minced meat with onion, garlic, parsley, tomato, carrot, green pepper, celery, egg, flour, and spices in a large bowl. Mix until the texture becomes smooth and cohesive. - Shape and Chill:
Form the mixture into round or oval patties. Cover and refrigerate for at least an hour to firm up the shapes before cooking. - Sear the Kofta:
In a skillet, heat oil and lightly fry the patties on both sides until golden brown. This seals in the juices and adds texture. - Assemble the Dish:
In an oven-safe tray, arrange the seared koftas. Scatter the prepared vegetables on top and around the kofta. - Add the Tahini Sauce:
Pour the tahini sauce evenly over the dish. Make sure all pieces are slightly covered. - Bake to Perfection:
Bake in a preheated oven at 180°C (350°F) for 20–25 minutes, until the vegetables are tender and the sauce thickens slightly.
Tips for the Best Result
- Use fresh, high-quality meat preferably from a trusted butcher or app like Widam.
- Don’t overcook the kofta when searing; you just need to lock in flavor before baking.
- Cut vegetables uniformly to ensure even cooking.
- Tahini too thick? Thin it with lemon juice or water before pouring over the kofta.
Health Benefits of the Dish
Protein Power
The minced meat is rich in protein and essential amino acids, supporting muscle repair and satiety.
Nutrient-Rich Vegetables
Broccoli,cauliflower, and peppers add vitamins A, C, and K, as well as antioxidants thatboost immunity and digestion.
Healthy Fats from Tahini
Made from sesame seeds, tahini provides unsaturated fats, calcium, and magnesium excellent for heart and bone health.
This makes Meat Kofta with Vegetables and Tahini an excellent choice for both adults and kids, especially when served with whole grain bread or rice for a full meal.
ServingSuggestions
- Serve it with plain white rice, vermicelli rice, or warm pita bread.
- Garnish with fresh parsley, a dash of sumac, or a squeeze of lemon juice.
- Pair it with yogurt or a cucumber salad for a refreshing contrast.
When to Serve It?
This dish is perfect for:
- Weeknight family dinners when you need something comforting yet healthy.
- Special occasions or gatherings, as it presents beautifully and feeds a crowd.
- Meal prep it keeps well and reheats deliciously the next day.
Your Meat Matters: Choose Quality from Widam
A greatdish starts with great ingredients and that begins with your meat. Whether youprefer beef, lamb, or veal, Widam App brings you a wide selection ofpremium meats, cut fresh and delivered to your doorstep with care.
You nolonger need to worry about freshness or quality. Just browse, choose yourpreferred cuts, and cook with confidence.
Orderyour meat from Widam A wide variety tosuit every taste.
Meat Kofta with Vegetables and Tahini is more than just a meal it’s abled of comfort food and smart nutrition. With its soft meat patties, crisp vegetables, and creamy sauce, it delivers a rich experience that satisfies on every level.
So the next time you're wondering what to cook for your family or guests, try this wholesome dish. And remember: great meals begin with great meat. Downloaded App now and explore a world of high-quality meat options because every recipe deserves the best.
