Freekeh Tabbouleh with Spiced Lamb Kofta

Freekeh Tabbouleh with Spiced Lamb Kofta

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From: EatingWell Magazine, September/October 2015

For a new twist on tabbouleh, we use earthy, whole-grain freekeh combined with cucumber, parsley and tomatoes. Freekeh is found in two forms: whole or quick-cooking cracked; 2 cups of cooked bulgur can also be used as a substitute. Serve with the lamb patties and a spinach salad with herb vinaigrette.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 cups water
  • ¾ cup freekeh
  • 2 tablespoons grated onion
  • 2 cloves garlic, grated or minced, divided
  • 1 teaspoon ground cumin
  • ¾ teaspoon salt, divided
  • ½ teaspoon ground pepper
  • 1 cup low-fat plain Greek yogurt
  • 1 pound lean ground lamb
  • 3 tablespoons extra-virgin olive oil, divided
  • 3 tablespoons lemon juice
  • 1½ cups diced English cucumber
  • 1½ cups chopped fresh parsley
  • 1 cup halved grape tomatoes


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  1. Combine water and freekeh in a medium saucepan; bring to a boil over high heat. Cover, reduce the heat to maintain a simmer and cook until the liquid is absorbed, 12 to 15 minutes for cracked freekeh, 20 to 25 minutes for whole freekeh. Remove from heat and let stand, covered, for 5 minutes. Drain any remaining liquid and set aside to cool.
  2. Meanwhile, combine onion, half the garlic, cumin, ½ teaspoon salt and pepper in a large bowl. Scoop half the mixture into a smaller bowl and mix well with yogurt; set aside for serving. Add lamb to the remaining spice mixture and use your hands to gently combine. Form the lamb mixture into 8 oblong patties.
  3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the patties, reduce heat to medium and cook, turning once or twice, until an instant-read thermometer inserted into the center registers 165°F, 8 to 12 minutes total.
  4. Whisk the remaining 2 tablespoons plus 1 teaspoon oil, lemon juice, the remaining garlic and ¼ teaspoon salt in a large bowl. Add cucumber, parsley, tomatoes and the cooled freekeh; gently toss to combine. Serve the lamb patties with the freekeh tabbouleh and spiced yogurt.

Nutrition information

  • Serving size: 2 lamb patties, 1 cup tabbouleh
  • Per serving: 508 calories; 28 g fat(9 g sat); 8 g fiber; 33 g carbohydrates; 31 g protein; 60 mcg folate; 79 mg cholesterol; 5 g sugars; 0 g added sugars; 2,276 IU vitamin A; 41 mg vitamin C; 123 mg calcium; 5 mg iron; 537 mg sodium; 562 mg potassium
  • Nutrition Bonus: Vitamin C (68% daily value), Vitamin A (46% dv), Iron (28% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 1½ starch, ½ vegetable, 2½ medium-fat meat, ½ low-fat milk, 2 fat

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