Kabab Koobideh — Grilled Minced Meat

Why This Works for Intermittent Fasting

Kabab Koobideh is grilled minced meat with onion — nothing but protein and fat, zero carbohydrate. When you break a fast, protein and fat are exactly what keep insulin flat and hunger gone, so a plate of koobideh (minus the rice and bread) is one of the most fasting-aligned meals in Persian cuisine. The onion adds flavour and a little fibre; the fat in the meat keeps it juicy and satisfying so a moderate portion carries you for hours. Serve it with grilled tomato and a squeeze of sumac instead of the traditional rice. See fat and satiety on a fast.

Ingredients

• 700 g minced lamb or beef (about 20% fat)
• 1 large onion, grated and squeezed dry
• 1 tsp salt
• ½ tsp black pepper
• ¼ tsp turmeric
• Grilled tomatoes and sumac, to serve

Method

1. Prep the onion. Grate the onion and squeeze out as much liquid as possible — wet onion stops the meat binding.
2. Mix. Combine meat, onion, salt, pepper, and turmeric. Knead 5–10 minutes until sticky and paste-like; this is what lets it hold on the skewer.
3. Rest. Cover and chill 30 minutes.
4. Shape. Press the meat firmly around flat skewers (or shape into flat logs for a grill pan).
5. Grill. Cook over high heat 12–15 minutes, turning once, until charred and cooked through.
6. Serve with grilled tomato and sumac. Skip the rice and bread to keep it a clean fasting meal.

Nutrition Per Serving

Values are approximate and vary with the fat content of the meat.

Fasting Protocol Compatibility

Without the rice, Kabab Koobideh is essentially a Persian protein-and-fat plate — one of the most naturally low-carb, fasting-friendly meals you can grill.

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Nutrition information is approximate. Consult a health professional for personalised nutrition advice.