Köfte, a beloved Turkish dish, features seasoned meatballs cooked to perfection. With roots tracing back to the Ottoman Empire, this flavorful recipe combines ground meat with a blend of herbs and spices, offering a delicious taste of tradition.

Ingredients:

- 500g ground beef or lamb

- 1 small onion, grated

- 2 cloves garlic, minced

- 1/4 cup breadcrumbs

- 1 egg

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1 teaspoon dried oregano

- Salt and pepper to taste

- Olive oil for cooking

Method:

1. In a large bowl, combine ground meat, grated onion, minced garlic, breadcrumbs, egg, cumin, paprika, oregano, salt, and pepper. Mix until well combined.

2. With wet hands, shape the mixture into small meatballs.

3. Heat olive oil in a skillet over medium heat. Add the meatballs and cook until browned on all sides and cooked through, about 10-12 minutes.

4. Serve the köfte hot with your favorite sides or as part of a wrap or sandwich. Enjoy!

Nutrition Value:

1. Ground Beef or Lamb (500g):

  - Calories: Approximately 1130-1250 kcal

  - Carbohydrates: 0g

  - Protein: Approximately 100g

  - Fat: Approximately 75-90g (depends on meat fat content)

  - Sodium: Varies based on preparation, typically around 70-100mg

  - Cholesterol: Approximately 375-450mg

Benefits: Excellent source of protein, iron, zinc, and B vitamins. However, high in saturated fats and cholesterol, so moderation is key.

2. Onion (1 small, grated):

  - Calories: Approximately 15 kcal

  - Carbohydrates: Approximately 3-4g

  - Protein: Approximately 0.5g

  - Fat: Approximately 0g

  - Sodium: Approximately 2-3mg

  - Cholesterol: 0mg

Benefits: Rich in vitamins C and B6, as well as dietary fiber and antioxidants. Onions also contain small amounts of calcium, iron, and potassium.

3. Garlic (2 cloves, minced):

  - Calories: Approximately 10 kcal

  - Carbohydrates: Approximately 2g

  - Protein: Approximately 0.5g

  - Fat: Approximately 0g

  - Sodium: Approximately 1mg

  - Cholesterol: 0mg

Benefits: Garlic is low in calories and rich in vitamin C, vitamin B6, manganese, and antioxidants. It also has antimicrobial properties and may provide various health benefits, including reducing blood pressure and cholesterol levels.

4. Breadcrumbs (1/4 cup):

  - Calories: Approximately 110 kcal

  - Carbohydrates: Approximately 20g

  - Protein: Approximately 3g

  - Fat: Approximately 1g

  - Sodium: Approximately 200mg

  - Cholesterol: 0mg

Benefits: Breadcrumbs provide carbohydrates for energy and some fiber. They also help bind the meat mixture together, acting as a filler.

5. Egg (1):

  - Calories: Approximately 70-80 kcal

  - Carbohydrates: Approximately 0.5g

  - Protein: Approximately 6-7g

  - Fat: Approximately 5g

  - Sodium: Approximately 70mg

  - Cholesterol: Approximately 185-200mg

Benefits: Eggs are an excellent source of high-quality protein, vitamins (such as vitamin D, vitamin B12, and riboflavin), and minerals (such as iron and selenium).

6. Ground Cumin (1 teaspoon):

  - Calories: Approximately 8 kcal

  - Carbohydrates: Approximately 1g

  - Protein: Approximately 0.5g

  - Fat: Approximately 0.5g

  - Sodium: Approximately 1mg

  - Cholesterol: 0mg

Benefits: Cumin is rich in antioxidants and may have anti-inflammatory properties. It also contains small amounts of iron and may aid digestion.

7. Paprika (1 teaspoon):

  - Calories: Approximately 6 kcal

  - Carbohydrates: Approximately 1g

  - Protein: Approximately 0.2g

  - Fat: Approximately 0.3g

  - Sodium: Approximately 1mg

  - Cholesterol: 0mg

Benefits: Paprika contains vitamin A, vitamin E, and antioxidants that may benefit eye health and reduce inflammation.

8. Dried Oregano (1 teaspoon):

  - Calories: Approximately 3 kcal

  - Carbohydrates: Approximately 0.5g

  - Protein: Approximately 0.1g

  - Fat: Approximately 0.1g

  - Sodium: Approximately 0mg

  - Cholesterol: 0mg

Benefits: Oregano is rich in antioxidants and may have antibacterial properties. It also contains small amounts of vitamins K and E.

9. Salt and Pepper to Taste:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on amount added

  - Cholesterol: 0mg

Benefits: Salt provides sodium, which is essential for fluid balance and nerve function in the body. Pepper adds flavor and may have antioxidant properties.

10. Olive Oil (for cooking):

  - Calories: Approximately 120 kcal per tablespoon

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: Approximately 14g

  - Sodium: 0mg

  - Cholesterol: 0mg

Benefits: Olive oil is a healthy fat rich in monounsaturated fats, which may help reduce the risk of heart disease. It also contains antioxidants and has anti-inflammatory properties.

Overall, this köfte recipe provides a balance of protein, carbohydrates, and fats, along with various vitamins and minerals essential for overall health and well-being. Adjustments can be made based on dietary preferences and nutritional needs.