Ingredients

150ml fat free plain natural yoghurt

1 tablespoon mango chutney

2 teaspoons cornstarch

1.5 tablespoons fresh finely chopped mint

1 teaspoon lemon juice

2 onions, finely chopped

2 teaspoons minced garlic

2 teaspoons grated fresh ginger

100g (3.5oz) courgette (zucchini), finely diced

2 teaspoons ground cumin

2 teaspoons ground coriander

1 teaspoon hot chilli powder

1 teaspoon paprika

1 teaspoon garam masala

½ teaspoon turmeric

¼ teaspoon ground cloves

¼ teaspoon ground cinnamon

5 green cardamom pods

1 bay leaf

2 tablespoons tomato paste

480ml (2 cups) chicken stock

1 teaspoon granulated sweetener

Salt and black pepper to season

Low calorie spray

500g (18oz) 10% fat lean lamb mince

1 large egg

1 small onion, finely chopped

1 teaspoon minced garlic (or 1 garlic clove)

Instructions

Step 1: Combine the yoghurt, mango chutney, cornstarch, chopped mint, and lemon juice in a bowl. Set aside.

Step 2: Spray a large deep frying pan with low calorie spray. Add half the chopped onions and garlic, and fry until golden and softened. Remove and let cool slightly.

Step 3: In a large bowl, combine the lamb mince with salt, black pepper, the egg, and the cooled onion and garlic mixture. Mix well, then shape into 16 meatballs.

Step 4: Spray the frying pan again and brown the meatballs on all sides. Remove and set aside.

Step 5: Spray the pan once more, then add the remaining onion, garlic, and ginger. Cook for about 5 minutes until softened.

Step 6: Add the diced courgette and cook for 2 more minutes.

Step 7: Stir in the ground cumin, coriander, chilli powder, paprika, garam masala, turmeric, cloves, and cinnamon. Fry gently for a minute without burning the spices.

Step 8: Mix in the tomato paste, sweetener, chicken stock, cardamom pods, and bay leaf. Bring to a boil, then simmer for 5 minutes.

Step 9: Stir the prepared mint yoghurt mixture into the sauce. Add the browned meatballs, cover with a lid, and simmer for 12–15 minutes until the sauce thickens and becomes creamy.

Step 10: Taste and adjust seasoning with salt and black pepper as needed.

Step 11: Serve the lamb kofta curry hot with your choice of rice or flatbread. Enjoy!

Tips & Variations

For extra heat, add a pinch of cayenne pepper or fresh chopped chili to the spice mix.

Use Greek yoghurt instead of plain yoghurt for a thicker, creamier sauce.

Try substituting lamb with lean beef or turkey mince for a different flavor.

If cardamom pods are unavailable, ground cardamom can be used—about ¼ teaspoon.

FAQs

Can I make the meatballs ahead of time?

Yes, you can prepare and shape the meatballs a day in advance. Keep them covered and refrigerated until ready to cook.

Is this recipe suitable for freezing?

Yes, the cooked curry can be frozen in a sealed container for up to 2 months. Thaw overnight in the fridge before reheating.

Dinner

Lamb Kofta Curry with Mint Yoghurt Recipe

Introduction