Name: Lamb koftas with parsnip and bean mash
Prep time: 25 min
Cook time: 30 min
Total time: 55 min
Yield: 2
Ingredients: 200g parsnips peeled and diced; 150g lamb mince 10% fat; 50g porridge oats (use gluten-free oats if following a gluten-free diet); ½ red onion finely chopped; 1 clove of garlic peeled and crushed; ½ tsp smoked paprika; ½ tsp cumin seeds; 1 medium egg; 400g can cannellini beans drained; 50g low-fat soft cheese with garlic and herbs; For the salsa:; 2 ripe medium-sized tomatoes finely chopped; ½ red onion finely chopped; 1 tsp balsamic vinegar; 2 tbsp chopped fresh coriander

Meal type: Main meal

Serves: 2

Preparation time: 25 minutes

Cooking time: 30 minutes

1. Cook the parsnips in a pan of water until tender (20 minutes).

2. In a bowl, mix together lamb mince, oats, red onion, garlic, paprika and cumin seeds. Lightly beat egg and add. Mix well, then put in the fridge for 20–30 minutes, to firm up.

3. Divide the mixture into four and either shape around four skewers or shape into balls.

4. Grill under medium heat for 10 minutes, turning halfway through. If using wooden skewers, protect them with foil twisted around the exposed part.

5. Add drained beans to the parsnips and heat for 2–3 minutes, drain well and mash with the low-fat soft cheese.

6. For the salsa, mix together all the salsa ingredients.

7. To serve, divide mash between two plates, top with koftas and then salsa. If freezing, freeze koftas and mash in separate containers.

Reader-tested recipe

This recipe has been tried and tested by members of our Patient Information Panel.

This is a really clear and easy-to-follow recipe

Heart Matters reader Sarah Miles said:

“This is a really clear and easy-to-follow recipe. I found using clean hands to mix the ingredients together worked better than trying to use a spoon or fork. I served them with a mixed leaf salad on the side.”

Energy 2174kJ 518kcal 26%

Carbs 57g -

Fat 13.6g Low 19%

Saturates 4.6g Low 23%

Sugar 15g Low 17%

Salt 0.46g Low 8%

% = an adult's reference intake

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Ingredients

200g parsnips, peeled and diced

150g lamb mince, 10% fat

50g porridge oats (use gluten-free oats if following a gluten-free diet)

½ red onion, finely chopped

1 clove of garlic, peeled and crushed

½ tsp smoked paprika

½ tsp cumin seeds

1 medium egg

400g can cannellini beans, drained

50g low-fat soft cheese with garlic and herbs

For the salsa:

2 ripe medium-sized tomatoes, finely chopped

½ red onion, finely chopped

1 tsp balsamic vinegar

2 tbsp chopped fresh coriander

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Lamb koftas with parsnip and bean mash

Reader-tested recipe

Nutritional Information

Tried this at home?

Ingredients

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