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Mediterranean Kofta Bowl with Hummus and Fresh Veggies

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Juicy spiced beef kofta paired with creamy hummus, crisp cucumber, and vibrant tomato salad in one hearty, colorful bowl. This Mediterranean-inspired meal is packed with protein, freshness, and bold flavor—perfect for lunch, dinner, or meal prep.

Ingredients

Scale
  • 1 lb ground beef or lamb
  • 1/2 small onion, grated
  • 2 cloves garlic, minced
  • 1/4 cup chopped fresh parsley
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon allspice
  • Salt and pepper to taste
  • 1 tablespoon olive oil (for cooking)
  • 1 (15 oz) can chickpeas, rinsed and drained
  • 1/4 cup tahini
  • 2 tablespoons lemon juice
  • 1 garlic clove
  • 2 tablespoons olive oil
  • Salt to taste
  • Water as needed (for consistency)
  • Paprika and chopped parsley, for garnish
  • 1 cup cherry tomatoes, halved
  • 1 cup cucumber, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • 2 tablespoons chopped parsley

Instructions

  1. In a large bowl, mix ground beef or lamb with grated onion, minced garlic, parsley, cumin, coriander, allspice, salt, and pepper until well combined.
  2. Shape mixture into small oval patties (koftas).
  3. Heat olive oil in a skillet over medium heat. Cook koftas for 8–10 minutes, turning occasionally, until browned and cooked through.
  4. In a food processor, blend chickpeas, tahini, lemon juice, garlic, olive oil, and salt until smooth. Add water gradually to achieve desired hummus consistency. Transfer to serving bowl and garnish with olive oil, paprika, and parsley.
  5. In another bowl, toss cherry tomatoes and cucumber with olive oil, lemon juice, salt, pepper, and chopped parsley to make the salad.
  6. Assemble bowls by placing a scoop of hummus, a few kofta patties, and a serving of the fresh salad in each bowl.
  7. Serve warm as a full meal or prep for later.

Notes

  • Use ground lamb for a richer, more traditional flavor.
  • Koftas can also be grilled for added smokiness.
  • The bowl components can be prepared in advance for easy meal prep.
  • Serve with warm pita or over a bed of rice for a heartier meal.

Nutrition

Keywords: Kofta bowl, Mediterranean meal, hummus bowl, beef kofta, lamb kofta, fresh salad, healthy lunch

Find it online: https://epicrecipebox.com/mediterranean-kofta-bowl-with-hummus-and-fresh-veggies/