Recipes · Egyptian · Grilled Dishes
Koftet el Hati (Egyptian Grilled Kofta)
One serving has 506 kcal and 33 g protein, and at least a fifth of a woman's daily need of cobalamin (145%), vitamin K (105%), zinc (101%), niacin (60%), phosphorus (59%) and selenium (57%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (243 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef, sesame
Ingredients
- 160 g Beef, ground, 85% lean, raw
- 30 g Onions, raw
- 5 g Parsley, fresh
- 4 g Garlic, raw
- 1 g Cumin
- 1 g Coriander seeds
- 0.2 g Cinnamon
- 0.3 g Black pepper
- 1 g Salt
- 15 g Tahini
- 5 g Lemon juice
- 15 g Water
- 5 g Vegetable oil
Method
- Grate the onion and squeeze out most of the liquid, then mix it into the beef mince with the parsley, garlic, cumin, coriander, cinnamon, pepper and salt.
- Knead the mixture well until sticky, then shape into flattened oval koftas around skewers or by hand.
- Cover and chill 30 minutes to firm up.
- Grill or pan-fry over medium-high heat, brushing lightly with the oil, 3-4 minutes per side until well browned outside and cooked through to 74 °C (165 °F).
- Whisk the tahini with the lemon juice and water until smooth and pourable, seasoning lightly.
- Serve the kofta hot, drizzled with the tahini sauce.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 506 kcal | 24% |
| Carbohydrates | 9.3 g | |
| Water | 159 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 33.4 g | 70% |
| Tryptophan | 0.22 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.6 g | |
| Methionine | 0.86 g | |
| Cystine | 0.36 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 37.6 g | |
| Monounsaturated | 14.8 g | |
| Polyunsaturated | 7.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.6 g | |
| Saturated | 11.1 g | |
| Trans-Fats | 1.4 g | |
| Cholesterol | 109 mg | |
| Calcium | 130 mg | 13% |
| Copper | 0.41 mg | 46% |
| Iron | 6 mg | 33% |
| Magnesium | 57.6 mg | 19% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 411 mg | 59% |
| Potassium | 662 mg | 14% |
| Selenium | 31.5 µg | 57% |
| Sodium | 518 mg | |
| Zinc | 8.1 mg | 101% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 8.5 mg | 60% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.67 mg | 52% |
| Folate (vitamin B9) | 38.9 µg | 10% |
| Cobalamin (vitamin B12) | 3.5 µg | 145% |
| Choline | 106 mg | 25% |
| Vitamin A | 28.6 µg | 4% |
| Vitamin C | 12.3 mg | 16% |
| Vitamin D (D2 + D3) | 4.8 IU | 1% |
| Vitamin E | 0.81 mg | 5% |
| Vitamin K | 94.1 µg | 105% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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