FODMAP friendly recipes

Beef keftedes and lemony tabouleh

Serves 4

Gather

For the keftedes,

500g 5% fat beef mince

100g leeks, finely chopped (remove the white ends)

25g parsley, finely chopped

1 egg

2 tsp salt

1 tsp pepper

2 tsp cumin

1 tsp mixed spice

1 tsp Lebanese spice

1 tsp coriander

50g gluten-free breadcrumbs

For the tabouleh,

200g quinoa

400ml boiling water

8 cherry tomatoes, halved

4 mini cucumbers, diced

1 lemon, squeezed

5ml garlic infused oil

1 tsp sal

Method

  1. Preheat the oven to 200 degrees (fan). Mix all the ingredients for the keftedes in a bowl, making sure the spices and breadcrumbs are well combined. Grab two tablespoons worth of the mixture and, with your hands, roll it into a oval-like shape. Repeat this 12 times, or until the mixture is finished. Set the keftedes aside on a pre-lined baking tray.
  2. Meanwhile, place the quinoa in a saucepan and add the boiling water. Put on a medium heat for 15 minutes, or until the quinoa is fluffy and the water has evaporated.
  3. Whilst the quinoa is boiling, add a tbsp of olive oil into a frying pan and place on a medium heat. Once the oil has heated, add all the keftedes and sear evenly on all sides until crispy and golden. This should take 10 minutes.
  4. Once the keftedes have a crispy coating, place them back onto the pre-lined baking tray and put in the oven for 15 minutes to finish cooking.
  5. Gather the diced cucumber and halved cherry tomatoes, and place them into a salad bowl, along with the salt, lemon juice and garlic oil. Add the cooked quinoa and mix until the dressing is well combined.
  6. Take out the keftedes from the oven and leave to cool for five minutes before serving.

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