Middle Eastern Lamb Kofta with Turmeric Rice & Tzatziki (Anti-Inflammatory)

A vibrant, flavor-packed Mediterranean diet–inspired dish featuring juicy spiced lamb kofta, golden turmeric basmati rice, and cooling tzatziki. This recipe highlights powerful anti-inflammatory ingredients like turmeric, garlic, olive oil, fresh herbs, and yogurt—making it ideal for a wholesome dinner, meal prep, or elegant entertaining.

🥙 Recipe Overview

Cuisine: Middle Eastern / Mediterranean
Prep Time: 25 minutes
Cook Time: 30 minutes
Total Time: ~55 minutes
Servings: 4–6
Diet Focus: Anti-inflammatory, high-protein, gluten-free (if served without pita)

🛒 Ingredients

🐑 Lamb Kofta

1½ lbs ground lamb (grass-fed preferred for higher omega-3s)
3 cloves garlic, minced
¼ cup finely grated onion (squeeze excess moisture)
¼ cup fresh parsley, chopped
2 tbsp fresh mint, chopped
1½ tsp ground cumin
1 tsp ground coriander
1 tsp smoked paprika
½ tsp ground turmeric
½ tsp cinnamon
¾ tsp sea salt
½ tsp black pepper
1 tbsp extra virgin olive oil

🍚 Turmeric Rice

1½ cups basmati rice
2 tbsp extra virgin olive oil
2½ cups low-sodium chicken broth (or vegetable broth)
1 tsp ground turmeric
½ tsp cumin
½ tsp sea salt
2 tbsp fresh dill, chopped
2 tbsp fresh mint, chopped
¼ cup pomegranate arils (for garnish)

🥒 Tzatziki Sauce

1 cup full-fat Greek yogurt
½ cup grated cucumber (squeezed dry)
1 tbsp fresh dill
1 tbsp lemon juice
1 clove garlic, grated
1 tbsp extra virgin olive oil
Pinch sea salt

🔥 Instructions

Step 1: Prepare the Kofta

In a large bowl, combine lamb, garlic, onion, herbs, and spices.
Mix gently (do not overwork).
Form into small oval meatballs or logs.
Heat olive oil in a skillet over medium heat.
Cook 8–10 minutes, turning occasionally, until browned and cooked through (internal temp 160°F).

Alternative: Grill over medium heat 10–12 minutes.

Step 2: Make the Turmeric Rice

Rinse rice until water runs clear.
Heat olive oil in saucepan.
Add turmeric and cumin; toast 30 seconds.
Stir in rice and broth.
Bring to boil, reduce heat, cover, and simmer 15 minutes.
Rest covered 10 minutes. Fluff with fork and fold in herbs.

Step 3: Prepare Tzatziki

Combine all ingredients in bowl.
Chill at least 20 minutes for best flavor.

🥗 Assembly

Spread turmeric rice on a large platter. Top with lamb kofta. Sprinkle with fresh herbs and pomegranate arils. Serve tzatziki on the side.

💪 Why This Recipe Is Anti-Inflammatory

This dish features several anti-inflammatory superfoods:

Turmeric – Contains curcumin, supports joint health & immune function
Garlic – May reduce inflammation markers
Extra Virgin Olive Oil – Rich in polyphenols
Fresh Herbs (mint, parsley, dill) – Antioxidant-rich
Greek Yogurt – Probiotics for gut health
Grass-fed Lamb – Higher CLA and omega-3 fatty acids

🍽 Serving Suggestions

Serve with warm whole wheat pita
Add a cucumber-tomato salad with lemon
Pair with roasted eggplant or grilled zucchini
Make it a mezze platter with hummus & olives
Great for meal prep lunches (stores 4 days refrigerated)

🔄 Variations

1️⃣ Low-Carb Version

Swap rice for cauliflower rice sautéed with turmeric.

2️⃣ Dairy-Free

Use coconut yogurt for tzatziki alternative.

3️⃣ Lean Protein Option

Substitute ground turkey or chicken.

4️⃣ Oven-Baked Kofta

Bake at 400°F for 18–20 minutes.

5️⃣ Air Fryer Method

Cook at 375°F for 10–12 minutes.

📊 Estimated Nutrition (Per Serving – 5 servings)

Calories: ~520
Protein: 28g
Fat: 30g
Carbs: 38g
Fiber: 3g
Sugar: 4g
Omega-3s: Moderate (higher with grass-fed lamb)
Probiotic content: Present (tzatziki)

Nutrition will vary based on portion size.

❓ Frequently Asked Questions

Can I freeze lamb kofta?
Yes. Freeze raw or cooked for up to 3 months.

Is turmeric rice spicy?
No — turmeric adds warmth and color, not heat.

Can I make this keto?
Yes. Replace rice with cauliflower rice.

How do I keep kofta juicy?
Use 80/20 lamb and avoid overmixing.

Is this good for weight loss?
Yes, in moderation — it’s high-protein and nutrient-dense.

🥇 High-Value Keywords Included

Mediterranean diet recipes, anti-inflammatory dinner ideas, healthy lamb kofta recipe, turmeric health benefits, probiotic yogurt sauce, high-protein meal prep ideas, heart-healthy olive oil recipes, immune boosting foods.

🌿 Final Thoughts

This Middle Eastern Lamb Kofta with Turmeric Rice & Tzatziki delivers bold flavor, vibrant color, and powerful nutrition in one satisfying plate. It’s a beautiful balance of warming spices and cooling yogurt—perfect for anyone seeking anti-inflammatory Mediterranean recipes that don’t compromise on taste.

Middle Eastern Lamb Kofta with Turmeric Rice & Tzatziki…