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!
- Mix the mince and vegetables into a bowl, add the herbs and seasoning.
- 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).
- Take handfuls of the mixture and shape around the vegetable sticks, chill for 15 minutes (or longer).
- These can be cooked on the solid plate of a BBQ, oven or grill for 12-15 minutes depending on thickness.
- 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
- Lefel sgiliau:
- Hawdd
- Amser y rysait:
- 45 munud
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