Kofta Kabobs with Cauliflower
Prep time: 40 minutes
Cook time: 12 minutes
1⁄2 large cauliflower head, cored and cut into florets
1 pint grape tomatoes, quartered
1⁄2 seedless cucumber, finely chopped
1/2 cup finely chopped fresh parsley
1/2 cup finely chopped fresh mint
1/2 tsp. finely grated lemon zest
1/3 cup fresh lemon juice
1⁄4 cup olive oil
1 lb. 93% lean ground beef
2 tbsp. finely chopped yellow onion
2 garlic cloves, minced
3 tbsp. chopped fresh mint
2 tbsp. finely chopped fresh parsley
2 tsp. ground cumin
1 tsp. ground cinnamon
1 tsp. ground coriander
1/2 tsp. paprika
- For the tabbouleh, working in batches if necessary, place cauliflower in a food processor; pulse until finely chopped. Transfer to a large bowl. Add tomatoes, cucumber, parsley, mint, lemon zest, lemon juice and olive oil. Season with salt and pepper to taste; mix well. Cover and refrigerate until ready to serve.
- Place oven rack in top position. Preheat broiler. Coat broiler pan with nonstick cooking spray. In a large bowl combine ground beef, onion, garlic, mint, parsley, cumin, cinnamon, coriander and paprika. Season with salt and pepper to taste; mix well. Shape mixture into 8 2-inch oval meatballs. To assemble kabobs, thread one meatball onto each of 8 skewers.* Place on broiler pan.
- Broil 12 to 16 minutes (160°F), turning once. Transfer kabobs to a platter, and serve with tabbouleh.
Per serving: 320 calories, 21g fat, 4.5g saturated fat, 55mg cholesterol, 115mg sodium, 17g carbohydrate, 5g fiber, 5g total sugars, 0g added sugars, 22g protein
Make it a meal: Serve with whole-wheat pita bread and a cucumber−yogurt salad.
*If using wooden skewers, soak them at least 30 minutes before broiling to prevent burning.
Tabbouleh is a vegetarian salad made with tomatoes, parsley, mint, bulgur, olive oil and lemon juice. Tabbouleh is traditionally served as part of a mezze (a selection of small dishes).
Cauliflower, a cruciferous vegetable that’s a close relative of broccoli, has a compact head of flower bud clusters (florets) in a jacket of heavy green leaves. Cauliflower is an excellent source of vitamin C.