Dinner

Lamb Koftes with Bulgur and Herb Salad

Name: Lamb Koftes with Bulgur and Herb Salad
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: 140 g Lamb mince, lean; 150 g Cooked bulgur wheat; 120 g Tomato; 80 g Cucumber; 40 g Red onion; 60 g Greek yogurt, 0% fat; A large handful, chopped Fresh parsley; A handful, chopped Fresh mint; 1 tsp Ground cumin; 1 tsp Ground coriander; Juice of half a lemon Lemon juice; To taste Salt

Spiced lamb koftes grilled on skewers, with bulgur wheat, a tomato and parsley salad and a spoon of yogurt. 41 g of protein for 474 kcal.

Calories: 474kcal
Protein: 41g
Fat: 18g
Carbs: 39g

Per serving, makes 1. 25 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Lamb mince, lean140 g
Weighed raw.
Cooked bulgur wheat150 g
About 60 g dry, soaked in boiling water for fifteen minutes. Cooked weight.
Tomato120 g
Cucumber80 g
Red onion40 g
Greek yogurt, 0% fat60 g
Fresh parsleyA large handful, chopped
Fresh mintA handful, chopped
Ground cumin1 tsp
Ground coriander1 tsp
Lemon juiceJuice of half a lemon
SaltTo taste

Method

Mix the lamb with half the onion grated fine, the cumin, coriander, half the herbs and a good pinch of salt. Squeeze into four sausage shapes around skewers.
Grill on a rack under a high grill for ten minutes, turning once, until well browned.
Chop the tomato and cucumber, slice the rest of the onion, and toss with the remaining herbs, lemon and a pinch of salt.
Fork the bulgur through the salad and serve the koftes on top with the yogurt.

Worth knowing

Grilling on a rack so the fat drips away rather than frying is worth about 40 kcal with lamb mince.
Bulgur is the lightest of the grains here at 83 kcal per 100 g cooked. The same weight of couscous is 112.

Other dinner recipes that share ingredients with this one, or every dinner between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.