Lean beef-Koftas with quinoa-kachumer salad – For Lunch

Lean beef-Koftas with quinoa-kachumer salad – For Lunch

This hybrid approach to eating cuisine from the Sub-Continent makes lunch time special as well as healthy. Nothing tastes bland on the Sub-Continent. Eating meatballs without the gravy becomes a fuss-free high protein option with an easy fibre and protein quinoa-kachumer salad, which sans the quinoa, is a staple salad on the dining table.

For the koftas, (meatballs):

200g of lean/fatless beef mince.

1/2 a small red onion chopped small.

1 egg beaten or 1 tbsp of soaked chia seeds if you have an auto-immune disease.

1/4 tsp pink salt

1/4 tsp black pepper

1/4 tsp cumin powder

1/8 tsp cinnamon powder

1/8 tsp garlic powder

1/8 tsp ginger powder

3 tbsps sesame oil for cooking

Mix the ingredients together with your clean hands in a small mixing bowl. Once mixed take a tbsp size of meat and roll in your wet hands to make a ball. It should make 4 balls. Chill them in the fridge for 30 minutes.

Remove from the fridge.

In a deep frying pan with a lid, heat 3 tablespoons of sesame oil. Add the balls one by one, and cook until golden- rolling them around to ensure equal cooking. Once golden put over half a cup of water and cover. Set the heat in low and let them steam for a further 5 mins. So they cook through to the centre.

In the meantime, cook 3tbsps quinoa, in a quarter cup boiling water. Cook till al-dente.

cover the pot and chop up the kachumer salad ingredients. Which are:

2 tomatoes chopped and de-seeded.

1 small onion chopped small.

Half a chopped cucumber cubed.

A handful of corriander leaves.

Mix these ingredients together in a salad bowl along with the leaves. Pour over lemon juice and sprinkle over with pink salt and black pepper.

Add the cooked quinoa to the kachumer salad. Toss together. Now add the hot koftas on top.

Your high protein-fibre lunch has been served.

To save time and make it auto-immune friendly even more is just cook the beef mince once you’ve added the onion and spices. And add it to the quinoa-kachumer salad on top.


“Good health practices are contagious.”


“I am a Nutrition and Being-Well Coach. My training is from IIN in NYC in Holisitc Health Counselling. I started my private practice in 2017 and as I gained clientele, I wanted to delve deeper in to the root causes of bad health whilst helping women reach their weight loss goals.

I earned 3 more certifications from IIN in Gut Health, Hormone Health and then later one in The Psychology of Food.

Check out my e- Recipe Books

Breakfast Book  |  Lunch Book  |  Dinner Book


You can contact me at my given email or phone number.
info@thefoodpharmacy.pk | thefoodpharmacyapp@gmail.com | +92 302 8437778

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Is there such a thing as super-food?

Dear Reader,
You will have noticed that I haven’t put many pictures of fruit and vegetables on my website. Albeit: I’ve pictures up of delicious desserts and flamboyant, fancy coffee!

Depending on the occasion, they all are superfoods! Fruit and veggies, cake and coffee. Super food can be subjective.

Yes. Of course wellness and well-being are all about eating whole foods first. The primary sources of nutrition that are always superfoods are those grown in the sun, soil and on trees; that have been made with the help of birds, butterflies and bees.

If you sign-up for coaching sessions for any of of the problems mentioned on the mind-map, natural superfoods are what you will be eating.
No doubt.

However food is medicine. The poison is in the dose. And we are more than just a body. Coaching through a Being-Well lens means knowing when to have your cake guilt-free, because I know how hard it is to make switches in your diet when you eat for health’s sake. Giving up on your daily biscuit at tea time can be depressing. It weighs on your mental health. It can even lead to a tantrum.

If you learn not to gratify your desires instantly, and know the occasions of when you can have creamy, dreamy pudding, then temptations won’t govern your mind. Our sessions together will help train your mind to be patient by recognising your triggers and eat with intention to heal.


Make sense?
Call now for your free 10 mins coaching session with me.
Sonia Salim.
Thefoodpharmacy.pk