Afghan Kofta, or spiced meatballs in tomato sauce, is a cherished dish in Afghan cuisine, celebrated for its rich flavors and satisfying heartiness. Crafted from ground beef or lamb blended with onion, garlic, and aromatic spices, these meatballs are simmered in a flavorful tomato-based sauce, sometimes enriched with yogurt or cream for added depth. This dish not only delivers a burst of taste but also provides essential nutrients like protein, iron, and vitamins from its wholesome ingredients. The article explores Afghan Kofta in detail, offering a recipe with nutritional insights, making it a perfect choice for those seeking a delicious and nourishing dinner idea or exploring international recipes with a touch of curry flavors.

Ingredients:

For the Kofta (Meatballs):

- 1 pound ground beef or lamb

- 1 small onion, finely grated

- 2 cloves garlic, minced

- 1/4 cup fresh cilantro, finely chopped

- 1/4 cup fresh parsley, finely chopped

- 1/2 teaspoon ground cumin

- 1/2 teaspoon ground coriander

- 1/2 teaspoon ground paprika

- Salt and pepper, to taste

For the Tomato Sauce:

- 2 tablespoons vegetable oil

- 1 medium onion, finely chopped

- 2 cloves garlic, minced

- 1 can (14 oz) diced tomatoes

- 1 teaspoon ground turmeric

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- Salt and pepper, to taste

- 1 cup water

For Garnish:

- Fresh cilantro and parsley, chopped

- Sliced lemon wedges

What are the alternative ingredients for preparing Afghan Kofta?

- Using Different Proteins: Substitute ground beef or lamb with ground chicken, turkey, or even fish for a lighter variation. Ensure the mixture remains moist by adding an egg or breadcrumbs..

Instructions:

1- Start by making the kofta mixture. In a large mixing bowl, combine the ground beef or lamb with the grated onion, minced garlic, chopped cilantro, chopped parsley, ground cumin, ground coriander, paprika, and season with salt and pepper. Mix everything together until well combined.

2- With wet hands, take small portions of the kofta mixture and shape them into small, round meatballs. You can make them about the size of golf balls. Place the kofta on a tray or plate and set them aside.

3- Heat the vegetable oil in a large, deep skillet over medium heat. Add the finely chopped onion and minced garlic. Sauté until the onion becomes translucent, about 3-4 minutes.

4- Add the diced tomatoes to the skillet and stir well. Then, add the ground turmeric, ground cumin, and ground coriander. Season with salt and pepper to taste. Stir the sauce and let it simmer for a few minutes.

5- Pour in the water and bring the sauce to a gentle boil. Once it's simmering, carefully add the kofta meatballs to the sauce. Reduce the heat to low, cover the skillet, and let the kofta simmer in the sauce for about 20-25 minutes, or until they are cooked through.

6- Occasionally, gently shake the skillet to ensure the kofta cook evenly and soak up the flavors of the sauce.

7- Once the kofta are fully cooked and the sauce has thickened, remove the skillet from the heat.

8- Serve the Afghan kofta hot, garnished with chopped cilantro and parsley. You can also add lemon wedges on the side for an extra burst of flavor.

Afghan Kofta is traditionally served with rice or flatbread. Enjoy this flavorful and aromatic dish that captures the essence of Afghan cuisine.

Serving Suggestions

- Side Dishes: Afghan Kofta pairs beautifully with traditional Afghan rice dishes like Kabuli Pulao or plain basmati rice. Flatbreads such as naan or lavash

- Accompaniments: Serve with a refreshing cucumber and yogurt salad or pickled vegetables to balance the richness of the dish.

- Fusion Ideas: For a modern twist, Afghan Kofta can be served over pasta, mashed potatoes, or inside a pita wrap with fresh greens.

Alternative Preparation Methods

- Baking the Kofta: Instead of simmering in tomato sauce, Afghan Kofta can be baked in the oven for a healthier option. Preheat the oven to 375°F (190°C), arrange the meatballs on a baking sheet lined with parchment paper, and bake for 20-25 minutes or until fully cooked.

- Grilling Option: Afghan Kofta can also be grilled for a smoky flavor. Skewer the meatballs or shape them into kebabs for easy grilling.

Note:This dish is rich in protein, iron, and essential vitamins, making it suitable for fitness enthusiasts or those seeking a nutrient-dense meal.

 Commonly Asked Questions

Nutritional Value

What is the overall nutritional value of Afghan Kofta?

- One serving (4 meatballs with sauce) typically provides about 300-350 calories, 20-25 grams of protein, and 15-20 grams of fat, depending on the meat and cooking method.

Preparing Ahead

Can Afghan Kofta be prepared in advance?

- Yes. You can prepare the meatballs and store them raw in the refrigerator for up to 24 hours or freeze them for up to 3 months. Cooked Kofta can also be stored in the refrigerator for 3-4 days and reheated in the sauce.

Ingredient Substitutions

What are good substitutes for some ingredients?

- Use dried parsley and cilantro instead of fresh, fresh tomatoes instead of canned, or almond flour instead of breadcrumbs for a gluten-free option.

Vegetarian Version

Can Afghan Kofta be made vegetarian?

- Yes. Replace the meat with a mix of mashed lentils, chickpeas, or tofu. Add binding agents like breadcrumbs or oats and adjust the seasoning.

Healthiness

Is Afghan Kofta a healthy dish?

- Yes, it is rich in protein and essential nutrients. To reduce calories, bake or grill the Kofta and use less oil in the sauce.

Can Afghan Kofta be adapted for specific dietary needs?

- Yes, it can be made keto-friendly with almond flour and low-carb tomato sauce, or served with vegetables instead of rice for a low-carb option.

Nutritional Values :

it's important to note that the actual values may vary based on the specific brands and preparation methods you use. Here are rough estimates for the nutritional content of some key ingredients:

Ground Beef (80% lean):

4 ounces (113 grams) of ground beef typically contains approximately:

- Calories: 287

- Protein: 24 grams

- Fat: 20 grams

- Carbohydrates: 0 grams

- benefits: Provides high-quality protein and essential nutrients like iron and zinc.

Onion (small, grated):

- 1 small onion (approximately 100 grams) contains approximately:

- Calories: 40

- Protein: 1 gram

- Fat: 0 grams

- Carbohydrates: 10 grams

- Dietary Fiber: 1.5 grams

- benefits: Adds flavor and contains antioxidants and anti-inflammatory properties.

Garlic (2 cloves):

2 cloves of garlic (approximately 6 grams) contain approximately:

- Calories: 8

- Protein: 0.4 grams

- Fat: 0 grams

- Carbohydrates: 2 grams

- benefits: Boosts immunity and has antimicrobial properties.

Fresh Cilantro (1/4 cup, chopped):

1/4 cup of fresh cilantro (approximately 4 grams) contains approximately:

- Calories: 1

- Protein: 0.1 grams

- Fat: 0 grams

- Carbohydrates: 0.2 grams

- benefits: Rich in antioxidants, vitamins, and minerals like calcium and potassium.

Fresh Parsley (1/4 cup, chopped):

1/4 cup of fresh parsley (approximately 4 grams) contains approximately:

- Calories: 1

- Protein: 0.1 grams

- Fat: 0 grams

- Carbohydrates: 0.2 grams

- benefits: Contains vitamin K, vitamin C, and antioxidants.

Vegetable Oil (2 tablespoons):

2 tablespoons of vegetable oil (approximately 28 grams) contain approximately:

- Calories: 240

- Fat: 28 grams

- benefits: Provides healthy fats and vitamin E.

Diced Tomatoes (14 oz can):

A 14 oz can of diced tomatoes typically contains approximately:

- Calories: 70

- Protein: 2 grams

- Fat: 0 grams

- Carbohydrates: 16 grams

- Dietary Fiber: 4 grams

- benefits: Rich in lycopene, a powerful antioxidant.

Please keep in mind that these are rough estimates, and the actual nutritional values can vary based on factors such as brand, variations in ingredient sizes, and cooking methods. To get the most accurate nutritional information, you may want to refer to the specific product labels and use a nutritional calculator for your recipe.