Description
Lamb Kofta Curry with Mint Yoghurt is a bold, creamy, spice-packed dinner featuring juicy lamb meatballs simmered in a rich curry sauce and finished with a silky mint yoghurt swirl. Perfect for weeknight comfort or an impressive weekend meal, this dish delivers deep flavor in just one hour.
Ingredients
For the Koftas
500g (18 oz) 10% fat lean lamb mince
1 large egg
1 small onion, finely chopped
1 teaspoon minced garlic (or 1 clove)
Salt and black pepper
Low calorie cooking spray
For the Curry Sauce
2 onions, finely chopped
2 teaspoons minced garlic
2 teaspoons grated fresh ginger
100g (3.5 oz) courgette (zucchini), finely diced
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon hot chilli powder
1 teaspoon paprika
1 teaspoon garam masala
½ teaspoon turmeric
¼ teaspoon ground cloves
¼ teaspoon ground cinnamon
5 green cardamom pods
1 bay leaf
2 tablespoons tomato paste
480ml (2 cups) chicken stock
1 teaspoon granulated sweetener
Salt and black pepper to taste
Low calorie cooking spray
For the Mint Yoghurt
150ml fat-free plain natural yoghurt
1 tablespoon mango chutney
2 teaspoons cornstarch
1½ tablespoons fresh mint, finely chopped
1 teaspoon lemon juice
Instructions
In a small bowl, mix together the yoghurt, mango chutney, cornstarch, fresh mint, and lemon juice. Stir until smooth and set aside.
Spray a large deep frying pan with cooking spray.
Add the chopped onion and garlic and cook until softened and lightly golden. Remove and allow to cool slightly.
In a large bowl, combine lamb mince, egg, cooked onion mixture, salt, and pepper. Mix gently until just combined.
Shape into 16 evenly sized meatballs.
Spray the pan again and brown the koftas on all sides. Remove and set aside.
Spray the pan again. Add onions, garlic, and ginger. Cook for about 5 minutes until softened.
Add the diced courgette and cook for another 2 minutes.
Stir in cumin, coriander, chilli powder, paprika, garam masala, turmeric, cloves, and cinnamon. Cook for 1 minute to toast the spices.
Add tomato paste, sweetener, chicken stock, cardamom pods, and bay leaf. Bring to a boil, then simmer for 5 minutes.
Stir in the mint yoghurt mixture until fully combined.
Return the koftas to the pan. Cover and simmer for 12–15 minutes until the sauce is thick and the meatballs are cooked through.
Season to taste with salt and pepper. Serve hot.
Notes
Gluten-free friendly: Use gluten-free stock.
Freezer-friendly: Store in an airtight container for up to 3 months.
Adjust spice level by increasing or reducing chilli powder.
Fresh mint is recommended for best flavor.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: Indian-Inspired
Nutrition
- Serving Size: 1 serving
- Calories: 343
- Sugar: 10g
- Sodium: 898mg
- Fat: 13g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 32g
- Cholesterol: 50mg