If you’re on a keto diet and crave a Mediterranean-inspired meal, these Keto Beef Kofta Bowls with Cauliflower Tabbouleh are your perfect go-to option! They’re loaded with flavor, packed with nutrients, and super easy to prepare. This dish combines juicy beef kofta with a refreshing, low-carb cauliflower tabbouleh, making it an irresistible choice for any meal.
Ingredients
- 500g ground beef
- 1 egg
- 2 tablespoons minced onion
- 2 cloves garlic, minced
- 1 tablespoon chopped fresh parsley
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- Salt and pepper to taste
- 1 small cauliflower head
- 1/2 cup chopped fresh parsley
- 1/4 cup red onion, finely chopped
- 1/4 cup chopped cucumber
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Equipments
- Mixing bowl
- Baking sheet
- Food processor
- Knife
- Cutting board
How to Make Keto Beef Kofta Bowls with Cauliflower Tabbouleh – Step By Step
Step 1: Prepare the Beef Kofta Mixture
In a large mixing bowl, combine the ground beef, egg, minced onion, minced garlic, chopped parsley, ground cumin, and ground coriander. Mix everything thoroughly until all ingredients are well-incorporated. Season with salt and pepper to taste. This step is crucial for infusing your koftas with layers of flavor. The key is in the mix, so don’t rush it!
Step 2: Shape the Kofta
Next, divide the meat mixture into equal portions and shape each into oblong patties or long sausages. Lay them on a baking sheet lined with parchment paper. You can use a skewer for ease of handling if you prefer. This part is all about crafting your kofta with love and attention to detail.
Step 3: Bake the Kofta
Preheat your oven to 200°C (392°F). Bake the kofta for about 20-25 minutes until they are browned on the outside and cooked thoroughly. Flip them halfway through to ensure even cooking. Baking gives your kofta a hearty texture, balancing the tender inside and crispy outside.
Step 4: Prepare the Cauliflower Tabbouleh
While your kofta is in the oven, wash and roughly chop the cauliflower. Pulse it in a food processor until it resembles rice grains. Transfer the ‘riced’ cauliflower into a bowl. Add the chopped parsley, red onion, cucumber, olive oil, and lemon juice. Stir everything together and season with salt and pepper to taste. This step emphasizes the freshness and zinginess of tabbouleh.
Step 5: Assemble the Bowls
To serve, start by adding a generous portion of cauliflower tabbouleh to your bowl. Top it with beautifully browned koftas. You can garnish with extra parsley for that added burst of color and flavor. This is the grand assembly moment where every component comes together harmoniously, making each bite an experience.
How to Serve Keto Beef Kofta Bowls with Cauliflower Tabbouleh
Serve your Keto Beef Kofta Bowls with a side of Greek yogurt sauce or tzatziki to dip, which complements the spices beautifully. Additionally, a sprinkle of feta cheese or a few olives can enhance the Mediterranean flair.
Recipe Success Tips & Suggestions
Achieving the perfect kofta texture depends on the quality of the beef and the mixture’s consistency. Make sure the meat isn’t overly lean; some fat is essential for a tender kofta. For the tabbouleh, adjusting the lemon juice to your taste can make all the difference – some like it tangy, others prefer a milder touch. Lastly, don’t rush the baking; a crispy exterior is well worth the time.
Protein Power: Pump up the Protein in Your Meal
For those keen on upping the protein content, consider adding a bit of ground turkey to your beef mixture. The turkey will not only increase the protein level but also add a new dimension of flavor. Adding a poached egg on top of your kofta bowl is another excellent way to increase protein, making your meal even more fulfilling.
Low Carb Magic: Crafting the Perfect Low Carb Meal
Even with a recipe as low-carb as this one, you can refine it to suit stricter carb limits. By incorporating green bell peppers instead of cucumbers in your tabbouleh, you can further reduce the carb count. Additionally, opt for a low-carb homemade yogurt dip, using Greek yogurt with a touch of garlic and dill for added zest without the carbs.
Storage Instructions
Any leftovers should be stored in an airtight container in the refrigerator. They will stay good for up to 3 days. For the best taste, reheat the koftas in an oven rather than a microwave to maintain their texture.
FAQs
Here are some FAQs to help you enjoy this recipe:
- Can I freeze the beef kofta? Yes, the kofta can be frozen before or after baking. If freezing, ensure they are in a single layer before sealing in an airtight container.
- How else can I use cauliflower rice? Cauliflower rice is versatile; it can be used as a base for stir-fries or mixed into salads for added bulk without the carbs.
- What can I use as a binder if I’m out of eggs? If you’re avoiding eggs, a tablespoon of psyllium husk works as a binding agent for the kofta.
- Is it necessary to use fresh herbs? Fresh herbs bring a vibrant flavor, but you can use dried herbs when fresh ones are unavailable.
- Can I grill the kofta instead? Absolutely! Grilling imparts a wonderful smoky flavor. Just be sure to oil the grates to prevent sticking.
Why You’ll Love This Recipe
This Keto Beef Kofta Bowls with Cauliflower Tabbouleh recipe offers so much more than just a meal. It’s a trip to the Mediterranean in your kitchen, fulfilling your cravings while keeping carbs in check. Whether you share this dish with family or save it all for yourself, it’s a flavorful experience that deserves appreciation. If you love it, be sure to share it with friends or leave us a comment below!