Tips: Store brown rice in the fridge once package is open to increase its shelf life. It will keep for 6-12 months in the fridge while only 3-6 months in the pantry.

580 cal           Serves 4 (8 koftas)

Prep time: 0h 20m

Cook time: 0h 45m

Total time: 1h 05m

1 cup Onion, chopped250 mL
4 cloves Garlic, minced 
½ tsp salt2 mL
1 Tbsp Ground cumin15 mL
½ cup Fresh parsley125 mL
1 egg 
1 lb Ground turkey454 g
1/3 cup Breadcrumbs75 mL
1 Tbsp Olive Oil15 mL
½ cup Onion, chopped125 mL
½ Tbsp Ground cumin7 mL
1 cup Brown rice250 mL
¼ tsp Salt1 mL
2 cups Low sodium vegetable stock500 mL
1 cup Frozen peas250 mL
Tzatziki Sauce:   
½ cup Fat free Greek yogurt125 mL
1 Garlic, minced 
1 tsp Lemon juice5 mL
¼ tsp Salt1 mL
¼ cup Cucumber, grated and squeezed to remove excess water60 mL


  1. Preheat oven to 400°F (200°C) and line baking sheet with parchment paper.
  2. In blender, puree onions, garlic, salt, cumin, parsley and egg together until smooth.
  3. In a large bowl, mix blended onion mixture together with ground turkey and breadcrumbs.
  4. Form into 8 balls, place onto parchment lined tray and flatten into disks. Bake for 20 minutes or until the internal temperature reaches 165°F (74°C).
  5. In a small pot, sauté onions in olive oil. Add cumin and toast until fragrant.
  6. Add rice, salt and vegetable stock to the pot. Bring to a simmer and cook until liquid is absorbed and rice is cooked, approximately 20 minutes. Stir in frozen peas and let sit for 10 minutes.
  7. To make Tzatziki sauce, mix Greek yogurt, garlic, lemon juice, salt and cucumber together in a small bowl.

Serve koftas with rice and topped with tzatziki sauce.

Optional: Save 4 koftas to make Turkey and Spaghetti Squash Shepherd’s Pie the next day.

Nutritional information Per serving 
Calories 580
Protein40 g
Total fat20 g
Carbohydrates60 g
Fibre6 g
Sodium760 mg
Calcium70 mg
Iron3 mg

Original source:  Turkey Koftas with Cumin Scented Brown Rice | Brunet, 2023.