Egyptian kebab and kofta are iconic dishes in Middle Eastern and Mediterranean cuisine, celebrated for their robust flavors and aromatic spices. Both are made with ground meat—usually beef or lamb—and are seasoned with a blend of herbs and spices that impart a distinctive taste. This recipe provides instructions for making both kebab and kofta, two variations of this savory meat preparation.
Kebab and kofta have deep roots in Middle Eastern culinary traditions, where they are often featured at festive gatherings and family meals. The practice of skewering and grilling ground meat dates back centuries, with variations found throughout the region. In Egyptian cuisine, these dishes are enjoyed for their juicy texture and rich flavor, reflecting the diverse influences of the region's history and culture.
Ingredients:
- 1 pound ground beef
- 1 small onion, finely chopped
- 1/4 cup fresh parsley, finely chopped
- 1/4 cup fresh cilantro, finely chopped
- 2 garlic cloves, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne pepper
- Salt and pepper, to taste
- Skewers (if making kebab)
Note: If using wooden skewers, soak them in water for at least 30 minutes to prevent burning.
Instructions:
1. Mix Ingredients: In a large bowl, combine ground beef, onion, parsley, cilantro, garlic, cumin, coriander, paprika, cayenne pepper, salt, and pepper. Mix thoroughly until all ingredients are evenly distributed.
2. Shape Meat: For kebab, shape the mixture into long, thin sausage shapes and thread onto skewers. For kofta, shape the mixture into small patties.
3. Preheat Grill: Heat your grill or grill pan to medium-high. If using a grill pan, lightly grease it with cooking spray.
4. Grill: Cook kebab or kofta for 6-8 minutes per side, or until fully cooked. The internal temperature should reach 160°F (71°C).
5. Serve: Enjoy hot with pita bread, tahini sauce, and a fresh side salad.
Nutrition Value:
1. Ground beef (1 pound)
- Calories: Approximately 1,152 calories
- Carbohydrates: 0 grams
- Protein: 80 grams
- Fat: 80 grams
- Sodium: 160 milligrams
- Cholesterol: 240 milligrams
- Vitamins: Rich in Vitamin B12 and niacin
- Minerals: Good source of iron, zinc, and phosphorus
- Nutritional benefit: Ground beef provides a substantial amount of high-quality protein and essential vitamins and minerals. It supports muscle growth, energy levels, and overall health, though it's also high in fat and cholesterol.
2. Onion (1 small, finely chopped)
- Calories: Approximately 45 calories
- Carbohydrates: 11 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin C and some B vitamins
- Minerals: Provides potassium and manganese
- Nutritional benefit: Onions are low in calories and rich in antioxidants and vitamins, which help support immune function and cardiovascular health.
3. Fresh parsley (1/4 cup, finely chopped)
- Calories: Approximately 6 calories
- Carbohydrates: 1 gram
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: High in Vitamin K and Vitamin C
- Minerals: Contains iron and calcium
- Nutritional benefit: Parsley is rich in vitamins and minerals, especially Vitamin K, which is important for bone health and blood clotting. It also adds flavor without adding many calories.
4. Fresh cilantro (1/4 cup, finely chopped)
- Calories: Approximately 1 calorie
- Carbohydrates: 0.3 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Good source of Vitamin A, Vitamin C, and Vitamin K
- Minerals: Contains calcium and potassium
- Nutritional benefit: Cilantro provides essential vitamins and minerals with very few calories. It has antioxidant properties and may help with digestion and detoxification.
5. Garlic (2 cloves, minced)
- Calories: Approximately 9 calories
- Carbohydrates: 2 grams
- Protein: 0.4 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin C and Vitamin B6
- Minerals: Provides manganese and calcium
- Nutritional benefit: Garlic has antioxidant and anti-inflammatory properties, supports cardiovascular health, and may help with immune function.
6. Ground cumin (1 teaspoon)
- Calories: Approximately 8 calories
- Carbohydrates: 1 gram
- Protein: 0.4 grams
- Fat: 0.5 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of Vitamin E and Vitamin C
- Minerals: Provides iron and manganese
- Nutritional benefit: Cumin adds flavor and aids digestion. It has antioxidant properties and can enhance the absorption of nutrients from other foods.
7. Ground coriander (1/2 teaspoon)
- Calories: Approximately 3 calories
- Carbohydrates: 0.5 grams
- Protein: 0.1 grams
- Fat: 0.1 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin C and Vitamin K
- Minerals: Provides manganese and iron
- Nutritional benefit: Coriander adds a distinct flavor and has antioxidant properties, which can support overall health and digestion.
8. Paprika (1/2 teaspoon)
- Calories: Approximately 6 calories
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin A and Vitamin C
- Minerals: Provides iron and potassium
- Nutritional benefit: Paprika adds color and flavor while providing antioxidants that support immune health and may reduce inflammation.
9. Cayenne pepper (1/4 teaspoon)
- Calories: Approximately 6 calories
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0.3 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin A and Vitamin C
- Minerals: Provides iron and potassium
- Nutritional benefit: Cayenne pepper boosts metabolism and adds a spicy kick. It also contains capsaicin, which may help with pain relief and digestive health.
10. Salt (to taste)
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Variable (depends on the amount used)
- Cholesterol: 0 milligrams
- Vitamins: 0
- Minerals: Provides sodium
- Nutritional benefit: Salt is essential for maintaining fluid balance and nerve function. However, excessive consumption should be avoided due to its impact on blood pressure.
11. Pepper (to taste)
- Calories: Approximately 6 calories (per teaspoon)
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0.2 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains Vitamin K and Vitamin C
- Minerals: Provides manganese and iron
- Nutritional benefit: Black pepper adds flavor and may aid digestion and enhance nutrient absorption due to its piperine content.
12. Skewers (if making kebab)
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: 0
- Minerals: 0
- Nutritional benefit: Skewers are used for cooking and presentation, and do not contribute to nutritional content.
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