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.
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