Low FODMAP Lamb Koftas Recipe

This juicy, charred Low FODMAP Lamb Koftas is made with ground lamb, fresh mint, and aromatic spices, and ready in just 25 minutes. The meat sizzles as it hits the hot grill pan, developing a smoky crust that locks in the tender, savory juices. I finally found a way to enjoy these kebab shop favorites without the garlic-induced tummy ache.

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What Makes This Version Different

Most traditional kofta recipes rely heavily on grated onion and minced garlic for both moisture and flavor, which are major triggers for anyone with IBS. I swapped these out for the green tops of spring onions and garlic-infused olive oil, which provide that essential savory depth without the high FODMAP load.

My first attempt failed because I used lean mince, resulting in dry, rubbery kebabs that fell apart on the skewer. I learned that using lamb with at least 20% fat content is crucial for binding the meat naturally and keeping it succulent without needing eggs or breadcrumbs.

Low FODMAP Lamb Koftas Ingredients

• 500g (1 lb) ground lamb (20% fat content is best)
• 1/4 cup spring onion tops, finely chopped (green parts only)
• 2 tbsp fresh mint, finely chopped
• 2 tbsp fresh coriander (cilantro), finely chopped
• 1 tbsp garlic-infused olive oil
• 2 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp smoked paprika
• 1/2 tsp ground cinnamon
• 1/2 tsp salt
• 1/4 tsp black pepper

How To Make Low FODMAP Lamb Koftas

1. Prepare the Mixture: Place the ground lamb, chopped green onion tops, fresh herbs, garlic-infused oil, and all the dry spices into a large mixing bowl.
2. Combine Ingredients: Mix the meat and spices gently with your clean hands until just combined, being careful not to overwork the mixture or it will become tough.
3. Shape the Koftas: Divide the mixture into 8 equal portions and shape each one into a sausage or oval log, pressing firmly so they hold together without cracks.
4. Cook the Koftas: Heat a large skillet or grill pan over medium-high heat and cook the koftas for 8-10 minutes, turning occasionally, until browned on all sides and cooked through.

Recipe Tips

• Wet your hands: Keep a small bowl of cold water nearby to dip your hands in before shaping the meat, which prevents the sticky mixture from clinging to your fingers.
• Don’t overmix: Work the meat just enough to distribute the spices; mixing too vigorously can break down the proteins and result in a rubbery texture.
• Check your oil: Ensure your garlic-infused oil is free of actual garlic pieces, as the pieces contain the FODMAPs while the oil itself is safe.

What To Serve With Lamb Koftas

Serve these juicy kebabs alongside a bowl of lactose-free yogurt mixed with cucumber and dill for a cooling contrast to the spices. They also pair beautifully with fluffy quinoa or a simple tomato and cucumber salad dressed with lemon juice and olive oil.

How To Store

Store leftover koftas in an airtight container in the refrigerator for up to 3 days. You can also freeze the raw shaped koftas or the cooked leftovers for up to 3 months, separating layers with parchment paper to prevent sticking.

FAQs

• Are all spices low FODMAP?
  Most pure dried spices like cumin, coriander, and paprika are low FODMAP, but you must check spice blends for hidden garlic or onion powder.
• Can I bake these instead of frying?
  Yes, you can bake them at 400°F (200°C) for 15-20 minutes, flipping halfway through, though you might miss out on the crispy char.
• Can I use beef instead of lamb?
  You can substitute ground beef, but aim for a higher fat percentage (15-20%) to match the juiciness of the lamb.

Nutrition

• Calories: 280
• Total Fat: 22g
• Saturated Fat: 9g
• Cholesterol: 80mg
• Sodium: 350mg
• Total Carbohydrate: 2g
• Protein: 18g