This easy, hearty dish is a low carb weeknight savior that makes excellent leftovers, too! The spiced kofta meatballs are oven-baked, where they simmer in a tomatoey sauce with garlic, bell pepper, and cauliflower. We serve this higher-satiety meal with tangy Greek yogurt for that irresistible hot-cold contrast. Magic? Perhaps. Delicious? Definitely.
September 16 2022 recipe by Jill Wallentin, photo by Lenka Selinger, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Dinner, Meal
This easy, hearty dish is a low carb weeknight savior that makes excellent leftovers, too! The spiced kofta meatballs are oven-baked, where they simmer in a tomatoey sauce with garlic, bell pepper, and cauliflower. We serve this higher-satiety meal with tangy Greek yogurt for that irresistible hot-cold contrast. Magic? Perhaps. Delicious? Definitely.
USMetric
6 servingservings
Ingredients
Sauce and vegetables
- 1½ lbs 650 g cauliflower
- 2 (10 oz.) 2 (280 g) green bell pepper or sivri peppergreen bell peppers or sivri pepper
- 1 cup 240 ml vegetable stock
- 14 oz. (12⁄3 cups) 400 g (400 ml) crushed tomatoes
- 2 2 garlic clove, mincedgarlic cloves, minced
- ½ tbsp ½ tbsp (adjust according to your preference) chili flakes or pul bieber
- 1 tsp 1 tsp salt
Koftas (meatballs)
- 2 lbs 900 g ground beef or ground lamb
- 2 2 large egglarge eggs
- 1 (4 oz.) 1 (110 g) yellow onion, grated or finely choppedyellow onions, grated or finely chopped
- 2 2 garlic clove, mincedgarlic cloves, minced
- ½ cup (¼ oz.) 120 ml (8 g) fresh parsley, finely chopped
- 1 tbsp 1 tbsp ground cumin
- 1 tbsp 1 tbsp coriander, ground
- ¼ tbsp ¼ tbsp ground cinnamon
- 2 tsp 2 tsp salt
- 1 tsp 1 tsp ground black pepper
- 1 tbsp 1 tbsp olive oil
Serving
- 1 cup (61⁄3 oz.) 240 ml (180 g) Greek yogurt (0% fat)
- ¼ cup (1⁄8 oz.) 60 ml (4 g) fresh parsley
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Making low carb simple
Instructions
Instructions are for 6 servings. Please modify as needed.
Preheat the oven to 400°F (200°C) and line a roasting tin or oven-proof dish with parchment paper.
Cut the cauliflower and the green bell pepper into 1/2-inch (1 cm) slices. Keep the cauliflower leaves; cut them into smaller pieces and place them on the baking sheet with the cauliflower and bell pepper.
Combine the vegetable stock, crushed tomatoes, minced garlic cloves, and salt in a bowl or large measuring jug and pour it over the vegetables. Stir to cover the vegetables with the sauce. Bake in the oven for 10-15 minutes while you prepare the koftas.
Add the ground beef, eggs, yellow onion, garlic, parsley, cumin, coriander, cinnamon, salt, and black pepper to a bowl and mix until combined. Shape into meatballs, using about 1/3 cup (0.5 dl) of the mixture per kofta. Remove the vegetables from the oven and place the koftas on top of the vegetables. Brush with olive oil and bake for another 25 minutes or until cooked through.
Tips
Ground chicken or turkey would also work well in this recipe.
Sivri Pepper is a pepper used widely in Mediterranean cuisine. It is sweet, pungent, and its heat can range from mild to very hot.
Pul biber, sometimes known as Aleppo pepper, is a variety of crushed chilli flakes used in Turkish cuisine that has a fruity, smoky, and warm flavour.
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2 comments
1
Linda
September 25 2022
Hi - How long do you cook the vegetables for? The recipe just says “cook the vegetables while you prepare the koftas” with no time specified. Thanks
Reply: #2
2
Reply to comment #1 by Linda
Kerry Merritt Team Diet Doctor
September 26 2022
Hi - How long do you cook the vegetables for? The recipe just says “cook the vegetables while you prepare the koftas” with no time specified. Thanks
Hi, Linda! The veggies take a little longer, so the idea was that you add the meatballs to the (already cooking) veggies. Our team will clarify this in the recipe!
