Lamb Kofta
Tender grilled lamb skewers with warming spices and fresh herbs. A low-FODMAP Mediterranean dinner that uses garlic-infused oil instead of raw garlic and onion, keeping it gut-friendly during remission.
Lamb Kofta
Tender grilled lamb skewers with warming spices and fresh herbs. A low-FODMAP Mediterranean dinner that uses garlic-infused oil instead of raw garlic and onion, keeping it gut-friendly during remission.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Yogurt Sauce (Optional)
For Serving
Instructions
If using wooden skewers, soak them in water for 30 minutes to prevent burning during grilling.
Equipment: wooden skewers, bowl of waterTip: Metal skewers don't need soaking and conduct heat for more even cookingCombine the ground lamb, garlic-infused oil, cumin, coriander, cinnamon, salt, pepper (if using), parsley, and mint in a large mixing bowl.
Equipment: large mixing bowlMix gently with clean hands until the spices are evenly distributed throughout the meat. Avoid overmixing, which can make the texture dense.
Tip: Overmixing develops the proteins too much and creates a dense, rubbery textureDivide the mixture into 8 equal portions, about 3 ounces (85g) each.
Working with damp hands to prevent sticking, mold each portion around a skewer into a 5-6 inch oval or log shape, pressing firmly so the meat adheres to the skewer.
Tip: Wet hands prevent sticking and make shaping much easierPlace the formed kofta on a parchment-lined tray and refrigerate for 15 minutes to firm up. This helps them hold their shape during grilling.
Equipment: parchment-lined trayPreheat your grill or grill pan over medium-high heat until hot. Lightly brush the grates with oil to prevent sticking.
medium-highEquipment: grill or grill panPlace the kofta on the grill and cook for 4-5 minutes per side, turning once, until deeply browned with visible grill marks and cooked through. Internal temperature should reach 160°F (71°C).
160°F (71°C)Tip: Grilling allows excess fat to drip away, reducing the overall fat content compared to pan-fryingTransfer to a serving platter and let rest for 3-4 minutes before serving. This allows the juices to redistribute.
Equipment: serving platterFor the yogurt sauce (optional): Whisk together the lactose-free Greek yogurt, lemon juice, minced mint, and salt in a small bowl until smooth. Refrigerate until ready to serve.
Equipment: small bowl, whiskArrange the grilled kofta over fluffy cooked white rice or alongside warm flatbread. Drizzle with yogurt sauce or serve it on the side. Garnish with cucumber slices and lemon wedges.
Notes
Storage
Refrigerate leftover cooked kofta in an airtight container for up to 3 days. Reheat gently in a 300°F (150°C) oven or microwave in 30-second intervals to prevent drying out. Freeze uncooked or cooked kofta for up to 3 months—thaw overnight in the refrigerator before cooking or reheating.
Low-FODMAP garlic oil
Traditional kofta contains raw garlic and onion, both high in fructans. This version uses garlic-infused oil, which captures garlic flavor without the FODMAPs since fructans are water-soluble but not fat-soluble. Use a certified low-FODMAP garlic oil, or make your own by heating garlic cloves in oil and discarding the solids. Homemade infused oils should be used within 3-4 days and stored refrigerated.
Leaner protein options
Ground lamb typically contains 20-25% fat with significant saturated fat. If you have diarrhea or active symptoms, substitute with 90% lean ground beef or ground turkey, which are lower in saturated fat and may be better tolerated.
Oven method
No grill? Bake the kofta on a parchment-lined baking sheet at 425°F (220°C) for 18-20 minutes, turning halfway through, until browned and cooked to 160°F (71°C) internal temperature.
Make-ahead
Form the kofta and refrigerate on a covered tray for up to 24 hours before cooking. This actually improves the flavor as the spices have time to meld with the meat.
Skewer-free option
Shape the mixture into patties instead of logs for easier handling and faster cooking—cook 3-4 minutes per side on the grill or stovetop.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
