Dairy-free beef kofta with cucumber rice salad

These juicy beef kofta are flavoured with parsley, chives and warm spices, then served with a fresh cucumber and carrot rice salad. The recipe is dairy-free and made without onion or garlic as written, with no special equipment beyond a frying pan and saucepan.

Ingredients

For the cucumber rice salad

• 220 g basmati rice, rinsed
• 440 ml water
• 200 g Lebanese cucumber, diced into 10 mm pieces
• 150 g carrot, coarsely grated
• 15 g flat-leaf parsley, finely chopped
• 10 g fresh chives, finely sliced
• 30 ml extra-virgin olive oil
• 30 ml fresh lemon juice
• 1 g fine salt, or to taste
• 1 g freshly ground black pepper, or to taste

For the beef kofta

• 500 g lean beef mince
• 20 g flat-leaf parsley, finely chopped
• 15 g fresh chives, finely sliced
• 5 g ground cumin
• 4 g ground coriander
• 2 g sweet paprika
• 2 g fine salt
• 1 g freshly ground black pepper
• 20 ml olive oil, for cooking

Method

1. Place the rinsed rice and 440 ml water in a medium saucepan. Bring to the boil, cover, reduce the heat to low and cook for 12 minutes. Remove from the heat and leave covered for 5 minutes.
2. Spread the cooked rice over a wide tray or shallow bowl so it cools more quickly. Fluff it gently with a fork.
3. While the rice cooks, place the beef mince, parsley, chives, cumin, coriander, paprika, salt and pepper in a large bowl. Mix with clean hands just until evenly combined; avoid overworking the mince.
4. Divide the mixture into 12 equal portions, about 45 g each, and shape each portion into a short oval kofta.
5. Heat 10 ml olive oil in a large frying pan over medium-high heat. Cook half the kofta for 8–10 minutes, turning regularly, until browned and cooked through with no pink centre. Transfer to a clean plate and repeat with the remaining oil and kofta.
6. Add the cucumber, carrot, parsley and chives to the cooled rice.
7. Whisk together the extra-virgin olive oil and lemon juice. Pour over the rice salad, season with salt and pepper, and toss gently.
8. Divide the rice salad among four plates and add three kofta to each. Serve with extra lemon wedges if you like.

Intolerance and allergy considerations

• Lactose and dairy: the recipe contains no dairy ingredients as written.
• Onion and garlic: neither is added. Check packaged spices for blends or added flavourings if these ingredients are part of your individual plan.
• Gluten: the core ingredients are naturally gluten-free, but use rice and spices labelled gluten-free if medically required and check for cross-contact in your kitchen.
• FODMAPs: this recipe has not been labelled low FODMAP. Serving size, ingredient brands and individual tolerance matter. Follow the plan developed with your dietitian where relevant.
• Food safety: cook the beef kofta thoroughly and use a clean plate for the cooked kofta rather than the plate that held the raw mince.

Practical substitutions

• Replace the beef with 500 g lamb mince for a richer flavour, or chicken mince for a lighter version; cook all mince thoroughly.
• Replace the basmati rice with 600 g cooked quinoa and omit the water and rice-cooking step.
• Use fresh mint instead of half the parsley for a brighter herb flavour.
• Add 120 g diced red capsicum to the rice salad for extra crunch if it suits your individual needs.

Make-ahead and storage

The kofta mixture can be shaped, covered and refrigerated for up to 12 hours before cooking. Cool leftovers promptly and refrigerate the kofta and rice salad in separate covered containers. Reheat the kofta until steaming hot; serve the rice salad chilled or at room temperature and discard any portion left unrefrigerated for an extended period.

For practical meal-planning ideas, read our guide to food intolerance at work. If eating away from home, use our restaurant question checklist. Browse more ideas in the Intoleran Australia recipe collection.