Mediterranean Kofta Bowl Recipe

This Mediterranean Kofta Bowl is a delicious and balanced meal with juicy grilled kofta fragrant rice fresh vegetables and a creamy tzatziki sauce. It is packed with bold flavors high in protein and easy to make for a satisfying lunch or dinner.

Total Time

Prep Time 20 minutes

Cook Time 15–20 minutes

Total Time 35–40 minutes

Servings 4

Ingredients

For the Kofta

1 pound ground lamb or beef or a mix

1/4 cup finely chopped parsley

1/4 cup finely chopped onion

2 cloves garlic minced

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon smoked paprika

1/2 teaspoon salt

1/4 teaspoon black pepper

1/4 teaspoon red pepper flakes optional

1 tablespoon olive oil for grilling or pan-frying

For the Rice

1 cup basmati or jasmine rice

2 cups water or broth

1/2 teaspoon salt

1 tablespoon olive oil

For the Tzatziki Sauce

1 cup Greek yogurt

1/2 cucumber grated and squeezed to remove excess liquid

1 tablespoon lemon juice

1 tablespoon chopped fresh dill or mint

1 garlic clove minced

1/2 teaspoon salt

1/4 teaspoon black pepper

For the Bowl Toppings

1/2 cup cherry tomatoes halved

1/2 cup cucumber slices

1/4 cup chopped red onion

1/4 cup chopped parsley

1 lemon sliced

Instructions

Step 1 Prepare the Kofta

In a bowl mix ground meat parsley onion garlic cumin coriander paprika salt black pepper and red pepper flakes

Shape the mixture into small oval-shaped logs about 3 inches long

Heat a grill pan or skillet over medium-high heat and brush with olive oil

Cook the kofta for 3–4 minutes per side until browned and cooked through

Step 2 Cook the Rice

Rinse the rice under cold water until the water runs clear

In a pot bring water or broth to a boil add rice salt and olive oil

Reduce heat to low cover and cook for 12–15 minutes until tender

Fluff with a fork and set aside

Step 3 Make the Tzatziki Sauce

In a bowl combine Greek yogurt grated cucumber lemon juice dill or mint garlic salt and pepper

Mix well and refrigerate for at least 10 minutes to develop flavors

Step 4 Assemble the Bowl

Divide rice into bowls and top with grilled kofta

Arrange tomatoes cucumbers red onion and parsley around the bowl

Add a scoop of tzatziki sauce and a lemon wedge for squeezing

Tips for the Best Mediterranean Kofta Bowl

For extra flavor use a mix of lamb and beef for juicy kofta

Make it spicy add cayenne pepper or harissa to the kofta mix

Meal prep store the ingredients separately and assemble fresh when serving

Low-carb option swap rice for cauliflower rice or a fresh salad base

Nutrition Per Serving Approximate

Calories 450–500

Protein 30–35g

Carbohydrates 40–45g

Fat 18–22g

Fiber 5–7g

Sodium 600–700mg

This Mediterranean Kofta Bowl is rich in protein healthy fats and fresh ingredients making it a balanced and nutritious meal

Conclusion

This Mediterranean Kofta Bowl is a perfect mix of grilled protein fluffy rice fresh veggies and creamy tzatziki. It is a healthy delicious and satisfying meal that is easy to prepare and full of authentic Mediterranean flavors Whether for meal prep weeknight dinner or a family gathering this dish will be a hit.