Welsh Beef Koftas with Hidden Veggies

Ingredients

450g lean Welsh Beef mince

1 small onion, finely chopped

1 carrot, grated

1 small red pepper, finely chopped

½ head broccoli (6 florets), grated

1 small egg, beaten

1tbsp tomato ketchup

½tsp dried mixed herbs

½tsp ground black pepper

Handful fresh breadcrumbs (if required)

Long vegetables to make skewers e.g. stick celery, piece of carrot, pepper, asparagus.

 

Method

This delicious recipes is packed full of flavour but also hidden veggies for your fussy eaters!

  1. Mix the mince and vegetables into a bowl, add the herbs and seasoning.
  2. Stir through the tomato ketchup and ½ the egg. Add more egg if required – you want a soft but firm consistency so the koftas hold their shape (if too sticky add some breadcrumbs).
  3. Take handfuls of the mixture and shape around the vegetable sticks, chill for 15 minutes (or longer).
  4. These can be cooked on the solid plate of a BBQ, oven or grill for 12-15 minutes depending on thickness.
  5. Serve with dipping sauces – tomato ketchup and a tangy yogurt dip made with natural yogurt, handful chopped mint and dash of sweet chilli sauce.

Facts

This is a great recipe for children as it contains a lot of additional hidden vegetables and even uses vegetable sticks as the kebab stick!

  

Welsh Beef Koftas with Hidden Veggies

Welsh Beef Koftas with Hidden Veggies

Lefel sgiliau:
Hawdd
Amser y rysait:
45 munud

Download (English / Cym)

Nutrition

Each serving provides:

Energy 997 kj

Calories 237 kcal

Fat 6.6g

Of which Saturates 2.8g

Salt 0.56g

Iron 3.3mg

Zinc 5.6mg

Protein 29g

Fibre 4.8g

Carbohydrates 15g

Of which sugars 9g