Turkey Koftas with Cumin Scented Brown Rice


Preparation Time: 20 minutes

Cooking Time: 45 minutes

Serves: 4 servings (8 koftas)


  1. 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. 
  2. For every 1 cup of uncooked brown rice, you will get about 3 cups of cooked rice. 
  3. Put leftovers away within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 165°F (74°C). Discard uneaten leftovers after they have been reheated.  





1 cup (250 mL), about 1 large


4 cloves

Fresh parsely 1/2 cup (125 mL)

1/2 tsp (2 mL)

Ground cumin

1 Tbsp (15 mL) 


Ground turkey

1 lb (454 g) 


1/3 cup (75 mL)



Onion 1/2  cup (125 mL), about 1/2 large  
Olive oil 

1 Tbsp (15 mL) 

Ground cumin 

1/2 Tbsp (7 mL) 

Brown rice

1 cup (250 mL)


1/4 tsp (1 mL)

Low sodium vegetable stock

2 cups (500 mL)

Frozen peas 

1 cup (250 mL)

Tzatziki Sauce:


Cucumber 1/4 cup (60 mL), about 1/3 medium cucumber
Fat free Greek yogurt

1/2 cup (125 mL)


1 clove

Lemon juice

1 tsp (5 mL)


1/4 tsp (1 mL) 


For the koftas: 

  1. Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.   

  2. Preheat oven to 400°F (200°C) and line baking sheet with parchment paper. 

  3. Gently rinse onion, garlic and parsley under cool running water. Roughly chop onion, garlic and parsley then place in a blender along with salt, cumin, and egg. Blend until smooth then transfer mixture into a large bowl.  

  4. Add ground turkey and breadcrumbs to mixture. With washed hands, form into 8 kofta balls, place onto parchment-lined tray and flatten into disks. Wash hands with soap and warm water for at least 20 seconds after forming balls.  

  5.  Bake for 20 minutes until the internal temperature of each kofta reaches 165ºF (74 ºC) on a digital food thermometer.   

​​For the rice: 

  1. Gently rinse onion under cool running water. Use separate equipment for handling raw and cooked food. Chop onion. In a small pot, sauté onions in olive oil. Add cumin and toast until fragrant. 
  2. 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.

For the tzatziki sauce:
  1. Gently rinse cucumber and garlic under cool running water. Use separate equipment for handling raw and cooked food. Finely grate cucumber then squeeze to remove excess water; place in medium bowl. Mince garlic; add to bowl. Stir in yogurt, lemon juice, and salt; mix well. 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. 

Nutrition Information per serving: 

Calories: 580 kcal

Protein: 40 g

Fat: 20 g

Carbohydrate: 60 g

Fibre: 6 g

Sodium: 760 mg

Calcium: 70 mg

Iron: 3 mg


Last Update – June 26, 2024

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