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This pan-seared beef kofta with yogurt sauce has 40 g of protein per serving and takes 63 minutes, 30 of them chilling in the fridge. The protein comes from ground beef and Greek yogurt, not powder, so it tastes like the real thing.
One serving is three kofta logs, about 70 g of garlic-lemon yogurt sauce and a cucumber-tomato salad. That adds up to about 360 g of food. I use 80/20 beef. Leaner beef works, but the logs come out drier.
The spice mix is cumin, coriander, smoked paprika and a little cinnamon. Squeeze the grated onion in a clean towel before it goes in the bowl. Skip that and the mixture turns wet, and the logs slump the second they hit the pan.
You sear them in a 30 cm / 12-inch cast-iron skillet, six at a time, until deep brown outside and 160 F / 71 C in the center.
Why You’ll Love This Recipe
- 40 g protein per serving from beef and yogurt
- Sauce and salad come together while the logs chill
- No flour or breadcrumbs, so it’s gluten free
- Shaped raw logs freeze well for later dinners
Ingredient Notes
- ground beef, 80/20: The fat keeps the logs juicy. 90/10 works, but add 1 tbsp olive oil to the mix or the kofta will taste dry.
- whole-milk Greek yogurt: Greek yogurt has about twice the protein of regular yogurt and stays thick. If you only have regular, strain it in a sieve for 1 hour first.
- ground cumin and coriander: Use jars opened within the last year. Old ground spices taste dusty and the kofta will be flat.
- fresh mint: Mint cools the sauce against the cumin. Swap in 1 tsp dried mint or extra parsley if you don’t have it.
Pan-Seared Beef Kofta with Lemony Garlic Yogurt Sauce
Ingredients
Method
- Grate the onion on the large holes of a box grater. Wrap it in a clean kitchen towel and squeeze hard for about 30 seconds, until no more liquid drips out. Wet onion is what makes the mixture slump.
- Put the beef, squeezed onion, parsley, 3 grated garlic cloves, cumin, coriander, paprika, cinnamon, 2 tsp salt and pepper in a large bowl. Mix with your hands for about 1 minute, just until the spices are evenly spread. Divide into 12 portions of about 75 g and roll each into a log about 10 cm long and 3 cm thick. Set them on a parchment-lined 33 x 46 cm / 13 x 18 inch baking sheet and refrigerate for 30 minutes.
- While the logs chill, stir the Greek yogurt, 1 grated garlic clove, 1 tbsp lemon juice, mint and 1/2 tsp salt together in a small bowl. Cover and refrigerate. Dice the cucumber and tomatoes into 1 cm pieces and keep them undressed in the fridge.
- Heat a 30 cm / 12-inch cast-iron skillet over medium-high heat for 2 minutes. Add 1 1/2 tsp olive oil and lay in 6 logs with space between them. Cook for about 8 minutes, turning every 2 to 3 minutes, until deep brown on all sides and 160 F / 71 C in the center of the thickest log. Move them to a plate and tent with foil.
- Add the remaining 1 1/2 tsp oil, let the pan come back to heat for 30 seconds, and cook the other 6 logs the same way, again until 160 F / 71 C in the center.
- Right before serving, toss the cucumber and tomatoes with 1 tbsp olive oil, 1 tbsp lemon juice and 1/4 tsp salt. Plate 3 kofta per person with the salad and a few spoonfuls of yogurt sauce.
Notes
- Chill the shaped logs for the full 30 minutes before they go in the pan.
- Cook in two batches of six so the skillet stays hot and the crust forms.
- Pull the kofta at 160 F / 71 C in the thickest log.
- Dress the cucumber-tomato salad right before serving so it stays crisp.
Tips for Success
- Squeeze the grated onion in a clean towel until it stops dripping, because extra water is what makes the mixture loose and sticky.
- Weigh each portion at about 75 g so all 12 logs finish at the same time in the skillet.
- Heat the skillet for 2 minutes before the first batch goes in so a crust forms and the logs release without tearing.
- Insert an instant-read thermometer into the thickest log from the end and pull the kofta at 160 F / 71 C.
- Grate the garlic for the sauce on a fine grater instead of chopping it, so it blends into the yogurt without sharp raw bites.
Variations
- Swap 400 g of the beef for ground lamb for a stronger, more traditional flavor. Protein stays within a gram or two per serving.
- Press the mixture onto flat metal skewers and grill over medium-high heat for 10 to 12 minutes, turning, until 160 F / 71 C.
- Stir 1 tbsp harissa into the yogurt sauce, or add 1/2 tsp Aleppo pepper to the meat mixture for gentle heat.
Storage and Reheating
Cooked beef kofta keeps 3 to 4 days in an airtight container in the fridge. Store the yogurt sauce in its own container for up to 4 days, and keep the diced cucumber and tomato undressed for up to 2 days.
Reheat the kofta in a skillet over medium heat for 4 to 5 minutes, turning, until hot in the center. A microwave at 70% power for 1 to 2 minutes works too, but it softens the crust. Serve the sauce cold.
For Sunday prep, freeze the shaped raw logs on a tray for 1 hour, then bag them for up to 3 months. Thaw overnight in the fridge and sear as written. The yogurt sauce does not freeze well because it splits.
Serving Suggestions
Plate three kofta per person with the cucumber-tomato salad and a spoonful of yogurt sauce on the side. Dipping at the table keeps the crust crisp.
Warm pita or 3/4 cup of cooked rice, the way pan-seared chicken shawarma bowls are served, rounds it out. One pita adds about 5 g of protein, and 1/2 cup of canned chickpeas tossed into the salad adds about 7 g.
Pickled red onions and a pinch of sumac over the sauce add sharpness against the beef.
FAQ
How do I know when beef kofta is done?
Beef kofta is done at 160 F / 71 C in the center, with a deep brown crust on all sides and no pink when you cut one open. In a 30 cm cast-iron skillet over medium-high heat that takes about 8 minutes per batch. Check the thickest log first.
Can I use ground lamb instead of beef in kofta?
Yes, ground lamb swaps in one-for-one and is the more traditional choice. It’s fattier, so the logs shrink a little more and leave more grease in the pan. Spoon off the extra between batches and cook to the same 160 F / 71 C.
Can you freeze beef kofta, and should it be raw or cooked?
Freeze the kofta raw. Shape the logs, freeze them on a tray for 1 hour, then bag them for up to 3 months. Thaw overnight in the fridge and sear as written. Cooked logs freeze too but dry out more when reheated, and the yogurt sauce splits in the freezer.
What goes well with beef kofta and yogurt sauce besides pita?
Cooked rice, roasted potatoes and a chickpea salad all work. Chickpeas are the best pick if you want more protein, since 1/2 cup of canned chickpeas adds about 7 g. Lemony rice soaks up any extra yogurt sauce on the plate.
Is beef kofta with yogurt sauce gluten free?
Yes, as written. The kofta uses no breadcrumbs or flour, only beef, grated onion, parsley and spices. Check your spice labels for anti-caking additives if you cook for someone with celiac disease. Serving it with pita would add gluten, so use rice instead.
What is the difference between kofta and meatballs?
Kofta is spiced ground meat shaped into logs or around skewers, usually with onion, parsley and warm spices like cumin. Meatballs, such as these baked Greek meatballs with feta, are round and often include breadcrumbs, egg or milk. This kofta has no binder at all, which is why grated onion needs squeezing and the 30-minute chill matters.
