Beef Kofta Grain Free Tabouli Recipe

I absolutely love this recipe because it brings together the warmth of Middle Eastern spices with a fresh, modern twist that’s both healthy and satisfying. Plus, the combo of juicy beef koftas and vibrant grain-free tabouli makes for a beautiful and delicious meal that’s perfect for any gathering or weeknight dinner.

I enjoy creating dishes that are packed with flavor, and this Beef Kofta Grain-Free Tabouli perfectly fits that description. The aromatic mix of cumin and coriander really brings the dish to life, as does a healthy portion of ground grass-fed beef.

We used cauliflower rice, which makes this dish not only low-carb but also jam-packed with nutrition, making it an excellent meal for you or your family.

Ingredients

Ground Beef:
High in protein, supplies necessary amino acids, and promotes muscle development.

Garlic:
Enhances taste and flavor and is known for its anti-inflammatory and antioxidant properties.

Cumin:
Spicy and warm, it promotes digestion and boosts flavor.

Cauliflower Rice:
An opt fiber-rich, vitamin C-packed grain-free, low-carb substitute.

Parsley:
Lively, energetic, and full of vitamins K, C, and antioxidants.

Mint:
Delivers a revitalizing flavor and supports digestion and the freshness of the breath.

Lemon Juice:
Contributes sharp, tangy brightness; very high in vitamin C; excellent flavor booster.

Ingredient Quantities

• 1 lb ground beef
• 1 small onion, grated
• 2 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper (optional)
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh mint, chopped
• 2 tablespoons olive oil (for cooking)
• 2 cups cauliflower rice
• 1 cup cherry tomatoes, quartered
• 1/2 cucumber, diced
• 1/4 cup fresh parsley, chopped (for tabouli)
• 2 tablespoons fresh mint, chopped (for tabouli)
• 2 tablespoons lemon juice
• 3 tablespoons olive oil (for tabouli)
• Salt and pepper to taste (for tabouli)

Instructions

1. In a big bowl, mix the ground beef, the grated onion, the minced garlic, the ground cumin, the ground coriander, salt, ground black pepper, ground cinnamon, and cayenne pepper (if using), along with 1/4 cup of chopped parsley and 2 tablespoons of chopped mint. Combine until the mixture is uniform and smooth.

2. Form the meat mixture into little oval-shaped patties or logs about the size of a golf ball and flatten them just a bit.

3. Warm 2 tablespoons of olive oil in a large skillet over medium heat. Once the oil is hot, add the koftas to the skillet. Allow them to brown well before turning and browning on the other sides. The koftas should take about 6-8 minutes to cook through and become nicely browned all over. Once they are cooked, remove from the skillet and set aside for later.

4. In the same skillet, add the riced cauliflower and cook over medium heat until just tender, about 5-7 minutes. Season with salt and pepper to taste.

5. In a big bowl, mix the riced cauliflower (see note), halved cherry tomatoes, diced cucumber, 1/4 cup parsley (or other herbs), and 2 tablespoons chopped mint.

6. In a small bowl, combine 3 tablespoons of olive oil and 2 tablespoons of lemon juice. Whisk them together, and then pour the dressing over the tabouli mixture in the large bowl.

7. Gently combine the tabouli and coat the ingredients with the dressing. Adjust the seasoning with more salt and pepper if desired.

8. Present the grain-free tabouli on a platter or in individual bowls.

9. Place the cooked beef koftas atop the tabouli.

10. If desired, you can garnish with fresh parsley or mint, and then serve right away.

Equipment Needed

1. Large mixing bowl
2. Grater
3. Knife
4. Cutting board
5. Measuring spoons
6. Large skillet
7. Spatula
8. Small mixing bowl
9. Whisk
10. Serving platter or bowls

FAQ

• Can I use a different type of meat for the kofta?Certainly, this recipe can replace the ground beef with lamb, chicken, or turkey.
• Is the cayenne pepper necessary?Cayenne is not necessary. If you want a really mild dish, just leave it out.
• Can I prepare the kofta ahead of time?It is indeed possible to ready the kofta blend and chill it for as long as a day before you need to cook it.
• What is cauliflower rice, and how do I make it?Riced cauliflower is so-called because it is similar in appearance to rice. You can make riced cauliflower by using a food processor to pulse-rice cauliflower florets.
• Can I add other vegetables to the tabouli?Of course, you can definitely include other vegetables in the tabouli, such as bell peppers or red onion.
• Is there a substitute for fresh herbs?The best flavor comes from fresh herbs. However, if you have to use dried herbs, you can use one-third the amount of fresh herbs called for in a recipe.
• Are there any serving suggestions?Accompany the kofta and tabouli with a side of hummus or a dollop of Greek yogurt for added flavor.

Substitutions and Variations

Ground beef: Can be replaced with ground lamb or ground turkey for a different flavor profile.
Cauliflower rice can be substituted with either cooked quinoa or chopped cabbage, if you don’t mind something that’s not strictly grain-free.
Can be substituted with fresh cilantro for a different herbaceous note.
Diced regular tomatoes or grape tomatoes can be used as substitutes for cherry tomatoes.
Mint: You can use basil or dill as substitutes, but they will not impart the same flavor.

Pro Tips

1. Chill the Meat Mixture After combining the meat with spices and herbs, let the mixture rest in the fridge for at least 30 minutes before shaping the koftas. This helps the flavors meld and makes the mixture easier to handle.

2. Grate the Onion Ensure the onion is very finely grated to incorporate smoothly into the meat mixture. This prevents large chunks and ensures even cooking, resulting in a tender kofta.

3. Use a Non-Stick Skillet To prevent the koftas from sticking and to achieve a nice browning, use a non-stick skillet if possible. Preheat the skillet well before adding the koftas to prevent sticking.

4. Experiment with Herbs Feel free to adjust the herb quantities in the tabouli to suit your taste. If you enjoy a more robust flavor, increase the mint and parsley, or consider adding other fresh herbs like dill or cilantro.

5. Serving Tip Serve the dish with a side of tzatziki or a yogurt sauce for a creamy, tangy complement to the seasoned koftas and fresh tabouli. This addition enhances the overall flavor and provides a refreshing contrast.