Nutritionist Zara Syed shares her family favourite kofte platter recipe. An easy, nutrient dense dish bringing Mediterranean flavours to your Mother’s Day lunch.
Since many of us will be staying at home this Mother’s Day, you may be wondering how you can make it extra special. Given the current climate, this easy and nutritious dish is perfect if you’re trying to keep you and your family feeling healthy.
Beyond the gluten free trend, for many, the elimination of gluten is a necessary change that needs to be made in order to support health. To avoid shop-bought gluten free products which are often laden in sugar, this recipe uses a fibre-rich grain, Buckwheat, as a delicious alternative. This dish is also rich in carbohydrates, protein and fibre, as well as supporting a high intake of vitamins and minerals, all of which are essential for optimal health and maintaining a strong immune system.
GLUTEN FREE KOFTE PLATTER – INGREDIENTS
SERVES 4
- ¼ cup (50g) buckwheat
- 500g minced chicken
- 1 tsp ground cinnamon
- 1 tsp ground allspice
- 1tsp ground cumin
- 1 tsp ground black pepper
- 1 tsp ground coriander
- 1 medium onion, grated
- 2 cloves garlic, crushed
- 4 eggs
- 1 medium aubergine, sliced thinly
- ¼ cup extra virgin olive oil
- 2 tbsp fresh coriander
- 1 tsp sumac
- 1 tbsp pomegranate molasses
- 1 medium pomegranate
GLUTEN FREE KOFTE PLATTER – METHOD
1. Cook buckwheat in boiling water for 15 minutes, drain and rinse under cold water.
2. Add buckwheat, chicken mince, fresh coriander, onion, garlic and all the spices to a bowl and combine.
3. Take heaped tablespoons of the mixture and make oval patties. Put them on a tray and refrigerate for 30 minutes
4. Bring 4 eggs to a boil and boil for 6 minutes. Once drained, cut eggs into halves
5. Coat sliced aubergine in 2 tbsp of extra virgin olive oil and cook on a griddle/ frying pan until cooked through
6. Use remaining oil to coat koftas and cook on a griddle (roughly 8 minutes)
7. Serve koftas on a bed of salad leaves, aubergine and eggs. Drizzle with pomegranate molasses and pomegranate seeds and sumac to season.
*****This blog is not intended or implied to be a substitute for seeking professional medical advice, treatment or diagnosis. Information provided here is general, and not intended to treat, diagnose, prevent or cure any disease or conditions. Please contact your GP or private health consultant, if you have any personal health concerns, or consult a registered nutritional therapist for personalised dietary and lifestyle advice and guidance.
Written By: Zara Syed, Registered Nutritionist (mBANT) MSc BSc (Hons), DipION, CNHC | Guest Blogger
Zara is a Registered Nutritionist, with a degree in Biochemistry and a Masters in Clinical Neuroscience. She offers private 1-1 consultations at APPI in Wimbledon Village and The Queen Anne Street Medical Centre. In a world where we are overwhelmed with confusing and often conflicting information around what a healthy diet should look like, Zara offers her clients the opportunity to set up a clear path towards optimal health, through bespoke nutrition programmes. She also works closely with local schools and corporate clients, delivering tailored talks and workshops.
Website: zarasyednutrition.com
Facebook: @ZaraSyedNutrition
Instagram: @ZaraSyedNutrition
