Persian · dinner
Persian Lamb Kabab Koobideh with Grilled Tomatoes
Video by Henrys HowTos on YouTube · Open on YouTube
- Keto (7.8 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Saffron-scented lamb kebabs: about 48 g protein and 8 g net carbs a serve, 61% of the energy from fat, and rich in vitamin B12, zinc and selenium, with vitamin C from the grilled tomato and chilli.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Grate the onion into a sieve set over a bowl and squeeze out as much juice as you can (keep the juice for a marinade). Mix the pulp with the salt, pepper, turmeric, sumac and saffron water, and leave it uncovered in the fridge for 30 minutes to mellow. 0:34
- Add the onion mixture to the lamb mince and knead it like dough for several minutes until it turns sticky and holds together. (If it stays crumbly, the cook knows a trick: knead in ¼–½ tsp baking soda.) Cover and chill for about 4 hours, or overnight. 3:03
- Thread the tomatoes onto a thin skewer and start grilling them first over medium-high heat, as they take longest. 5:00
- With hands dipped in warm water, take a portion a little smaller than a tennis ball, roll it into a sausage and press it firmly along a wide flat skewer, pinching the ends so it locks on. 5:13
- Grill the kebabs, turning after 30 seconds and again after another 30 seconds to seal both sides, then keep turning every 30 seconds for 3–4 minutes until cooked through. Char the chillies for the last minute. 7:57
- Slide the kebabs off the skewers onto plates with a tomato and a chilli, drizzle the saffron butter over the meat and vegetables, and serve with sumac onion rings, mint and radishes. 9:28
Tip. Serves 4 (our estimate, two kebabs each). The cook plates it on Persian saffron rice — leave the rice out, or swap in cauliflower rice, to keep it keto. Use 80/20 mince: lean mince falls off the skewer and tastes dry.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 5%
- Protein 32%
- Fat 63%
Fits keto: 7.8 g net carbs a serve, with 63% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High204%
4.9 µg a serve, mostly from lamb mince (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High86%
47 µg a serve, mostly from lamb mince (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High84%
9.3 mg a serve, mostly from lamb mince (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C High44%
40 mg a serve, mostly from long green chillies (45%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High44%
0.7 g a serve, mostly from lamb mince (94%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron High29%
5.3 mg a serve, mostly from lamb mince (82%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High29%
0.5 mg a serve, mostly from lamb mince (53%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium High23%
1080 mg a serve, mostly from lamb mince (59%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K Source18%
22 µg a serve, mostly from tomatoes (45%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate Source18%
71 µg a serve, mostly from lamb mince (50%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium Source17%
70 mg a serve, mostly from lamb mince (64%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source13%
113 µg a serve, mostly from tomatoes (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E Source12%
1.8 mg a serve, mostly from tomatoes (36%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Show the other 2
Calcium6%
78 mg a serve, mostly from lamb mince (53%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.3 µg a serve, mostly from lamb mince (64%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Henrys HowTos; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.