Dinner

Turkey Kofta with Bulgur and Mint Yogurt

Name: Turkey Kofta with Bulgur and Mint Yogurt
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 170 g Turkey breast mince, 2% fat; 40 g Onion; A teaspoon Ground cumin; A teaspoon Ground coriander; 150 g Cooked bulgur wheat; 60 g Greek yogurt, 0% fat; 80 g Cucumber; A handful, chopped Fresh mint; 30 g Pomegranate seeds; A squeeze Lemon juice; 4 sprays, about 1 g Olive oil spray; To taste Salt

Spiced turkey kofta grilled hard, over bulgur with cucumber, mint yogurt and pomegranate. 51 g of protein for 407 kcal.

Calories: 407kcal
Protein: 51g
Fat: 5g
Carbs: 41g

Per serving, makes 1. 20 minutes of work, then ten minutes in the fridge before grilling. 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

Turkey breast mince, 2% fat170 g
Weighed raw. Thigh mince at 7% fat adds about 20 kcal per 100 g.
Onion40 g
Grated, then squeezed dry in your hand. Wet onion makes kofta that fall apart.
Ground cuminA teaspoon
Ground corianderA teaspoon
Cooked bulgur wheat150 g
Cooked weight.
Greek yogurt, 0% fat60 g
Cucumber80 g
Fresh mintA handful, chopped
Pomegranate seeds30 g
Lemon juiceA squeeze
Olive oil spray4 sprays, about 1 g
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
SaltTo taste

Method

Mix the mince with the squeezed onion, cumin, coriander and a good pinch of salt. Work it with your hands for a minute until it turns sticky, then shape it into four fat sausages and chill them for ten minutes.
Heat the grill to its highest setting. Spray the kofta and grill them on a rack for five minutes a side, until the outside is dark and the middle is no longer pink when you cut one open.
Grate the cucumber, squeeze out the water and stir it into the yogurt with the mint and a squeeze of lemon.
Spread the bulgur over the plate, set the kofta on top and spoon the yogurt beside them. Scatter the pomegranate seeds over everything.

Worth knowing

Turkey breast mince has almost no fat, so it needs the sticky kneading and the chilling to hold its shape. Skip either and the kofta crack on the grill.
The yogurt is 0% on purpose. Full-fat Greek yogurt would add about 25 kcal to this plate and taste no different once the mint and cucumber go in.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 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.