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Spiced lamb koftas cooked in the air fryer, with cool cucumber and mint yoghurt, a tomato salad and warm pita. Two small koftas are a full plate.
Check off ingredients as you go.
Contains gluten, milk. Check the labels on packaged ingredients:
Put the lamb, onion, half the garlic, the cumin, ground coriander, cinnamon, half the parsley and a good pinch of salt in a bowl. Knead with your hand for 1 minute, until the mixture turns sticky, then divide it into 8 and shape each piece into a sausage about 10 cm long.
Heat the air fryer to 200°C / 400°F. Cook the koftas in a single layer, in two batches if needed, for 9 to 11 minutes, turning halfway, until browned and cooked through; the fat drips away into the drawer. Under a hot grill they take 10 to 12 minutes, turned twice.
Cooked when: 71°C / 160°F in the centre, with no pink left. A food thermometer is the reliable way to tell.
Meanwhile, squeeze the grated cucumber in a clean cloth to remove as much water as you can, then stir it into the Greek yoghurt with the rest of the garlic, the mint and the lemon juice.
Chop the tomatoes and toss them with the rest of the parsley. Warm the pitas in the air fryer for 1 minute.
Serve two koftas each with a pita, the tomato salad and a generous spoonful of the cucumber yoghurt.
Knead the lamb until it goes sticky. Salt and a minute of working draw out the proteins that bind a kofta, so it holds its shape and stays juicy; loosely mixed, it falls apart as it cooks and loses its juice with its fat.
One serving is Two koftas with a pita, tomato salad and 80 g of cucumber yoghurt. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Lean beef mince instead of lamb
Much leaner and a little firmer. Knead it the same way.
Per serving: about 145 kcal less, about 5 g more protein, about 18 g less fat.
Flatbread instead of pita
Softer and good for wrapping round the koftas.
Per serving: about 15 kcal more, about the same protein, about 2 g more fat.
Fat-free plain yoghurt instead of Greek
A thinner sauce with less protein.
Per serving: about 5 kcal more, about 4 g less protein, about 1 g more fat.
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Lamb mince is rich, so each portion is measured at 110 g raw; the yoghurt sauce adds nearly as much protein again. The figures count all the lamb's fat, including what drips away in the air fryer.
| Energy | 550 kcal |
|---|---|
| Protein | 34 g |
| Fat | 28 g |
| of which saturates | 11 g |
| Carbohydrate | 45 g |
| of which sugars | not calculated |
| Fibre | 6 g |
| Sodium | 360 mg |
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 4. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| lamb mince | 440 g | FDC 174370Lamb, ground, raw | 1241 kcal | 72.9 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| garlic | 10 g | FDC 169230Garlic, raw | 15 kcal | 0.6 g |
| ground cumin | 3 g | FDC 170923Spices, cumin seedFoodData Central records cumin seed; ground cumin is the same seed, milled. | 12 kcal | 0.6 g |
| ground coriander | 2 g | FDC 170922Spices, coriander seed | 5 kcal | 0.2 g |
| ground cinnamon | 0.5 g | FDC 171320Spices, cinnamon, ground | 2 kcal | 0.0 g |
| parsley | 15 g | FDC 170416Parsley, fresh | 5 kcal | 0.4 g |
| cucumber | 200 g | FDC 168409Cucumber, with peel, raw | 30 kcal | 1.3 g |
| Greek yoghurt | 320 g | FDC 170894Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | 189 kcal | 32.6 g |
| fresh mint | 10 g | FDC 173475Spearmint, freshFresh mint is 44 kcal per 100 g on FoodData Central 173475, so the few grams a recipe uses add 2 kcal at most. That record has no sugars value, so the mint is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| tomatoes | 300 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 54 kcal | 2.6 g |
| pitas | 240 g | FDC 174916Bread, pita, whole-wheat | 629 kcal | 23.5 g |
| Whole recipe | Divided by 4 | 2209 kcal | 135.5 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. Calculation method 1.0, September 2026. How the calculation works.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
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