Forget limp leaves – Josie Porter’s <internal link> Turkey Kofta Salad is a proper meal. Juicy turkey koftas are spiced with cumin, smoked paprika, coriander and garlic, then served over nutty bulgur tossed with chickpeas, spinach and finely diced onion. The finishing touch is a generous dollop of homemade tzatziki, with cool cucumber, garlic and fresh dill or mint cutting through the warm, savoury koftas.
It’s hearty, colourful and packed with flavour, while still taking just 25-30 minutes to get on the table. Each serving provides around 34g protein, 9g fibre and 3+ plants. The chickpeas provide resistant starch and GOS, while onion and garlic contribute fructans – all types of prebiotic fibre. Swap the bulgur for rice if you prefer, or use chicken mince instead of turkey for an equally tasty variation.
Prep Time
10 minutes
Cook Time
15 to 20 minutes
Servings
2
Method
1 Cook the bulgur or rice according to the packet instructions.
2 Meanwhile, combine the turkey mince, garlic, spices and some salt and pepper in a bowl. Form into 6 small, oval- shaped koftas.
3 Pan- fry the koftas over a medium heat for 3– 4 minutes on each side until cooked through, or air fry at 180°C for 8 minutes, turning halfway.
4 Make the tzatziki by mixing the yoghurt, garlic, cucumber, lemon juice, olive oil and chopped mint or dill in a small bowl.
5 Fluff up the cooked bulgur or rice, then toss with the chickpeas, greens, onion and a drizzle of olive oil, then season with salt and pepper. Top with the koftas and a generous dollop of tzatziki. Serve immediately.
Get involved
Josie Porter is a registered dietitian specialising in weight management and women’s health. Recipe taken from How Not to Take Supplements, available to buy now.
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