Lunch

Lamb Kofte with Bulgur and Tzatziki

Name: Lamb Kofte with Bulgur and Tzatziki
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 140 g Lamb mince, lean; 150 g Cooked bulgur wheat; 50 g Tzatziki; 100 g Tomato; 30 g Red onion; 1 clove, about 3 g Garlic; 1 tsp Ground cumin; A handful, chopped, half in the kofte Fresh parsley; A squeeze Lemon juice

Lamb kofte with cumin and parsley, grilled and served over bulgur with tomato, red onion and tzatziki. 36 g of protein for 475 kcal.

Calories: 475kcal
Protein: 36g
Fat: 21g
Carbs: 37g

Per serving, makes 1. 20 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
Even lean lamb mince is 12% fat, so 140 g is the portion rather than 200. Weighed raw.
Cooked bulgur wheat150 g
Cooked weight.
Tzatziki50 g
Tomato100 g
Red onion30 g
Garlic1 clove, about 3 g
Ground cumin1 tsp
Fresh parsleyA handful, chopped, half in the kofte
Lemon juiceA squeeze

Method

Work the mince with the crushed garlic, cumin, half the parsley and a good pinch of salt until it is sticky, about a minute. Shape it into three flattened sausages around 8 cm long.
Grill them under a hot grill for five minutes a side, until they are browned and firm and no pink shows when you cut one.
Toss the bulgur with the lemon, the rest of the parsley and the diced tomato and thinly sliced onion.
Kofte on the bulgur, tzatziki on the side, and the fat from the grill tray left where it is.

Worth knowing

Grilling rather than frying lets some of the lamb fat run off, and it is not counted here because there is no honest way to weigh what dripped. Take the numbers as a ceiling.
Swapping the lamb for beef mince at 5% saves about 85 kcal and 10 g of fat at this weight, and the kofte still works with the cumin.

Other lunch recipes that share ingredients with this one, or every lunch 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.