k Turkey courgette 50/50 koftas k
k With a turmeric yogurt mango sauce k
A healthy burger? Is that an oxymoron? I do like a burger but for ethical and health reasons I do not eat mass-produced red meat. I wanted to make a delicious and satisfying healthy burger – half meat and half veg – by all means you can make this recipe with crushed chickpeas for a vegan option. Turkey meat can be deemed a superfood – skinless turkey breast is probably the leanest meat protein sources on the planet but it has more to offer: it’s also full of nutrients, particularly niacin, selenium, vitamins B6 and B12, omega-3 and zinc.
These nutrients are heart-healthy and also valuable in helping to lower the risk for cancer. Go for fresh, lean, organic and free range turkey, which have been raised in humane conditions without antibiotics. To give the satisfaction of eating a juicy burger the trick is to infuse moisture by adding freshly grated courgette, it doesn’t add much in the way of taste and turkey is mild as well, so we need to bump the burgers with herbs and spices.
I am a huge fan of mango chutney – yes it’s sugar loaded but I decided to dilute it into this amazing yoghurt sauce.
It’s so simple and seriously addictive, it actually goes with so many foods. It has the added healthy bonus of turmeric, which has incredible anti-inflammatory and healing properties it also gives the sauce a delicate sunny hue.
For the meatballs (serves 4)
500g turkey breast – minced (or for vegan option use chickpeas)
1 large courgette coarsely grated
Teaspoon sea salt
½ white onion chopped
½ red onion chopped
1-2 garlic cloves, crushed
1 teaspoon cumin oregano
1 teaspoon ground coriander
2 teaspoons paprika
1 tablespoon chopped fresh coriander
1 tablespoon panko breadcrumbs (or regular breadcrumbs)
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
The mango yoghurt sauce
250g Organic yoghurt (I used sheep’s – but Greek yoghurt is great)
1 heaped teaspoon ground turmeric
2 teaspoons dijon mustard
2 dessert spoons spicy mango chutney
Optional nigella seeds to decorate
- In a medium sized bowl add the grated courgette and sprinkle with salt. Leave to stand for 10 minutes, then squeeze out the excess liquid.
- If you have food processor whiz the onions and garlic until finely chopped, remove and set aside. Add the turkey breast (if not already minced) and mix until coarsely chopped.
- Heat a little olive oil in a pan and add the chopped onions, stir
- Combine all the remaining ingredients for the meatballs In a large bowl and mix thoroughly with your hands. Shape into about 8 koftas and skewer with wooden kebab sticks. Chill for at least an hour – you can make these well in advance.
- Heat a large griddle over maxium heat until smoking hot then drizzle over a little olive oil and sear the koftas in batches, do not turn for at least 4 minutes so they get a good charred effect. Repeat on the uncooked side and transfer onto a parchment lined baking tray.
- Put the seared meatballs into a medium oven (160oc) for 10 minutes, meanwhile make the mango yoghurt dip.
- For the dip simple combine all the ingredients into a bowl and thoroughly mix, I like to drizzle a little extra mango chutney on the top for decoration along with a sprinkle of nigella seeds.
- Remove the koftas from the oven and rest for 5-8 minutes with foil over the top. I like to serve with a pickled cucumber, rocket and radish salad…the choice is yours!