Anti-Inflammatory Kofta with Creamy Tahini Yogurt Sauce
A Mediterranean anti-inflammatory recipe featuring juicy herb-packed kofta, a silky creamy tahini yogurt sauce, chili-infused olive oil, and quick-pickled red onions. This dish is rich in anti-inflammatory foods, heart-healthy fats, and gut-friendly probiotics—perfect for clean eating, functional nutrition, and a balanced wellness lifestyle.
🥘 Description
These Middle Eastern–inspired kofta meatballs are made with grass-fed beef or lamb, fresh herbs, garlic, and warming spices like cumin and turmeric. They’re baked or pan-seared, then topped with a protein-rich tahini Greek yogurt sauce made with lemon, garlic, and extra virgin olive oil.
The result?
A high-protein Mediterranean diet meal that supports:
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Reduced inflammation
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Gut health
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Hormonal balance
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Blood sugar stability
🧾 Full Recipe
Ingredients
For the Kofta
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1 lb grass-fed ground beef or lamb
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¼ cup finely chopped parsley
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2 tbsp chopped cilantro
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3 cloves garlic, minced
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½ small red onion, grated
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1 tsp ground cumin
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1 tsp ground coriander
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½ tsp turmeric (anti-inflammatory boost)
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½ tsp smoked paprika
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½ tsp sea salt
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¼ tsp black pepper
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1 tbsp extra virgin olive oil
For the Anti-Inflammatory Tahini Yogurt Sauce
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½ cup full-fat Greek yogurt (probiotic-rich)
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¼ cup tahini (sesame paste)
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1 tbsp lemon juice (freshly squeezed)
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1 small garlic clove, grated
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1–2 tbsp warm water (to thin)
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1 tbsp extra virgin olive oil
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Pinch sea salt
For the Quick Pickled Onions
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1 red onion, thinly sliced
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½ cup apple cider vinegar (supports gut health)
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½ cup warm water
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1 tsp raw honey
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Pinch sea salt
Optional Chili Oil Drizzle
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2 tbsp olive oil
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1 tsp red pepper flakes
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¼ tsp paprika
👩🍳 Instructions
1️⃣ Make Pickled Onions
Combine vinegar, warm water, honey, and salt. Add onions and let sit 20–30 minutes.
2️⃣ Prepare Kofta
Mix all kofta ingredients until just combined. Form into golf ball–sized rounds.
Bake at 400°F (200°C) for 18–20 minutes
OR pan-sear 8–10 minutes until cooked through.
3️⃣ Make Tahini Yogurt Sauce
Whisk yogurt, tahini, lemon, garlic, olive oil, and salt. Add warm water until smooth and creamy.
4️⃣ Chili Oil (Optional)
Gently warm olive oil and stir in red pepper flakes and paprika.
5️⃣ Assemble
Spread tahini yogurt sauce on a serving platter. Add kofta, drizzle with chili oil, and top with pickled onions and fresh herbs.
🍽 Serving Suggestions
This anti-inflammatory Mediterranean bowl recipe pairs well with:
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Warm whole wheat pita or gluten-free flatbread
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Turmeric basmati rice
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Cauliflower rice (low-carb option)
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Quinoa for added plant protein
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A side of cucumber-tomato salad
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Roasted vegetables (zucchini, eggplant, bell peppers)
For a high-protein lunch meal prep option, serve over greens with avocado.
🔄 Variations
Low-Carb / Keto Version
Use full-fat yogurt and serve over cauliflower rice.
Dairy-Free Option
Replace Greek yogurt with coconut yogurt.
Plant-Based Version
Use chickpea and walnut kofta instead of meat.
Extra Anti-Inflammatory Boost
Add:
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Fresh grated ginger
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A pinch of black pepper (enhances turmeric absorption)
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Hemp seeds on top
🧠 Why This Recipe Is Anti-Inflammatory
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Olive oil → Rich in polyphenols
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Turmeric + garlic → Natural inflammation fighters
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Greek yogurt → Supports gut microbiome
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Tahini → Loaded with calcium and healthy fats
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Grass-fed beef → Higher omega-3 content
This aligns with the Mediterranean diet for inflammation reduction and clean eating meal plans.
📊 Estimated Nutrition (Per Serving – 4 servings)
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Calories: ~420
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Protein: 28g
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Fat: 32g
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Carbs: 8–12g
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Fiber: 2g
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Omega-3s: Moderate (higher with grass-fed beef)
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Probiotics: Present from yogurt
Low glycemic and blood-sugar friendly.
❓ Related Questions
Is tahini anti-inflammatory?
Yes. Tahini contains antioxidants and healthy fats that may help reduce chronic inflammation.
Can I meal prep this recipe?
Yes. Store components separately for up to 4 days.
Is this good for weight loss?
Yes, when portion-controlled. It’s high-protein and low-carb friendly.
Can I freeze the kofta?
Absolutely. Freeze cooked or uncooked for up to 3 months.
💭 Final Thoughts
If you’re looking for a healthy Mediterranean dinner recipe, a high-protein anti-inflammatory meal, or a clean eating comfort food, this kofta with creamy tahini yogurt sauce delivers bold flavor and functional nutrition.
