Lunch recipe · from the recipe book

Turkey Kofta Brown Rice Bowls with Mint Yogurt

Name: Turkey Kofta Brown Rice Bowls with Mint Yogurt
Prep time: 30 min
Cook time: 25 min
Total time: 55 min
Yield: 4 servings
Ingredients: 1¼ cups (220 g) Long-grain brown rice, dry; 2¼ cups (520 g) Water; 1 lb (500 g) Ground turkey, 93% lean; 1 medium (110 g) Red onion, half grated, half thinly sliced; 4 cloves (12 g) Garlic, minced, divided; ⅓ cup chopped (20 g) Fresh parsley, finely chopped; 2 tsp (4 g) Ground cumin; 1¾ tsp (3 g) Ground coriander; ½ tsp (1 g) Ground cinnamon; ¾ tsp (5 g) Salt, divided; ¾ tsp (2 g) Black pepper; 4¼ cups florets (450 g) Cauliflower, cut into small florets; 1¼ tsp (3 g) Paprika (sweet or smoked); 2 tbsp (24 g) Olive oil; 2 cups sliced (200 g) Cucumber, diced; 1⅓ cups (200 g) Cherry tomatoes, halved; 2 containers (6 oz, 300 g) Plain Greek yogurt, nonfat; 2 tbsp chopped (10 g) Fresh mint, finely chopped; 2 tbsp (30 g) Lemon juice

Warmly spiced, juicy ground turkey with blistered cauliflower and crisp cucumber over nutty brown rice, cooled by a bright mint-garlic yogurt sauce.

Sheet pan
55 min · 30 min hands-on
Serves 4
Gluten-free

46–60 g carbs
Protein 30 g+
Fiber 6 g+
Sat fat 4 g or less

Ingredients

1¼ cups220 gLong-grain brown rice, dry
2¼ cups520 gWater
1 lb500 gGround turkey, 93% lean
1 medium110 gRed onionhalf grated, half thinly sliced
4 cloves12 gGarlicminced, divided
⅓ cup chopped20 gFresh parsleyfinely chopped
2 tsp4 gGround cumin
1¾ tsp3 gGround coriander
½ tsp1 gGround cinnamon
¾ tsp5 gSaltdivided
¾ tsp2 gBlack pepper
4¼ cups florets450 gCauliflowercut into small florets
1¼ tsp3 gPaprika (sweet or smoked)
2 tbsp24 gOlive oil
2 cups sliced200 gCucumberdiced
1⅓ cups200 gCherry tomatoeshalved
2 containers (6 oz)300 gPlain Greek yogurt, nonfat
2 tbsp chopped10 gFresh mintfinely chopped
2 tbsp30 gLemon juice

Steps

Preheat the oven to 425°F (220°C) and line a large sheet pan with parchment.
Rinse the brown rice, then bring it and the water to a boil in a saucepan. Cover, reduce to low and simmer 40 to 45 minutes until the water is absorbed; rest 5 minutes covered.
Meanwhile, grate half of the red onion and thinly slice the other half; mince the garlic and set aside one-third of it for the sauce.
In a bowl, mix the ground turkey, grated red onion, the remaining two-thirds of the garlic, the parsley, cumin, coriander, cinnamon, black pepper and half of the salt. Shape into 16 small oval koftas.
Toss the cauliflower with the olive oil, paprika and one-quarter of the salt. Spread on one side of the sheet pan and set the koftas on the other side.
Roast 18 to 22 minutes, turning the koftas once, until the cauliflower is browned and the koftas reach 165°F (74°C) inside.
While it roasts, make the sauce: stir the Greek yogurt, the reserved one-third of the garlic, the mint, lemon juice and the remaining quarter of the salt until smooth.
Toss the cucumber and cherry tomatoes with the sliced red onion.
Divide the brown rice among four bowls, top with the koftas, roasted cauliflower and cucumber-tomato salad, and spoon the mint yogurt sauce over each.

Contains: Milk.

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Saved in the Every Helping recipe book on October 24, 2026.

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Turkey Kofta Brown Rice Bowls with Mint Yogurt

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