Mediterranean Beef and Barley Koftas with creamy Tahini Yogurt Sauce is a delicious and wholesome dish that brings together bold flavours and nutritious ingredients in one satisfying meal. The koftas combine lean ground beef with hearty barley, a wholesome ancient grain known for its rich fibre content and nutty taste. Barley adds texture and boosts the nutritional value of the koftas, making them more filling and wholesome than traditional meat-only versions.
The highlight of the dish is the creamy Tahini Yogurt Sauce, a perfect balance of nutty tahini, yogurt, garlic, lemon juice and fresh rosemary. This sauce complements the koftas beautifully, adding freshness and a silky texture. Plus, it doubles as a versatile condiment — use any extra as a spread for wraps or a dip for raw vegetables. Simply cover and refrigerate the sauce for up to three days; if it thickens, stir in a little water to bring it back to the perfect consistency.
For easy meal prep, cook a large batch of barley in your rice cooker using a 2:1 liquid-to-barley ratio. Barley keeps well in the fridge for 3–5 days and makes a fantastic base for salads or grain bowls. Try tossing it with chopped tomatoes, cucumbers, herbs, and a lemony dressing to make a refreshing barley tabbouleh salad.
This Mediterranean Beef and Barley Koftas with creamy Tahini Yogurt Sauce recipe is perfect for warm weather — light yet satisfying, packed with nutrients, and easy to prepare ahead of time. Give it a try and enjoy a taste of the Mediterranean in your own kitchen!
Mediterranean Beef and Barley Koftas with Tahini Yogurt Sauce
Ingredients
Koftas
- 1 lb lean ground beef
- 3/4 cup cooked barley
- 3 cloves garlic, minced
- 1 tsp finely chopped fresh rosemary
- 1 tsp finely grated lemon zest
- 1/2 tsp salt
- 1/2 tsp black pepper
- 12 wooden skewers, soaked in water for 1 hour before using
- 4-6 small (6 inch) whole wheat pita breads
Tahini Yogurt Sauce
- 1/2 cup Greek style plain yogurt
- 1/4 cup tahini, well stirred
- 2 Tbsp lemon juice
- 1/2 tsp chopped fresh rosemary
- 2 cloves garlic, minced
- 2 Tbsp water
- 1/2 tsp salt
- 1/2 tsp black pepper
Topping
- 2 cups shredded romaine lettuce
- 2 tomatoes, chopped
- 1 cup cucumber rounds, thinly sliced
- 1/2 red onion, thinly sliced (optional)
Instructions
- Koftas: In a medium bowl, add beef, barley, garlic, rosemary, lemon zest, salt and pepper. Mix to combine. Using hands, mound about 1/4 cup (60 mL) of meat mixture around a wooden skewer. Mound well to adhere to skewer. Place skewers on a foil-lined baking sheet. Continue until all meat is used. Cook immediately or cover and refrigerate skewers for up to 1 day.
- Preheat greased grill to medium-high heat. Grill koftas for 6 minutes on each side, turning once, until grill marks appear, and beef is thoroughly cooked to 160°F (71°C). Warm up pita rounds on grill over medium-high heat turning once, after 1-2 minutes.
- Tahini Yogurt Sauce: In a small bowl, whisk together yogurt, tahini, lemon juice, rosemary, garlic, water, salt and pepper. Set aside until ready to use.
- Spread Tahini Yogurt Sauce on grilled pitas, add koftas. Top with lettuce, tomatoes, cucumbers and onions. Dollop koftas with extra tahini yogurt sauce.
Barley in Canada: Nutrition, Farming, and Food Uses
Barley is an ancient grain grown by over 23,000 Canadian farmers. Together, they produce over eight million tonnes of barley each year. Barley is a very versatile food eaten as a healthy and affordable grain and even utilized in distilleries to make beverages like whiskey and vodka. Most Canadian barley is used for agricultural purposes and malt for the beer industry.
Barley is rich in soluble fibre, which helps lower blood cholesterol and control blood glucose levels. It also contains insoluble fibre, which helps with regularity. Barley provides a variety of vitamins and minerals and it is low in fat, sodium and sugar. Barley is also a good source of food for livestock because of its high starch and protein content. Barley-fed beef has a fine texture and is marbled with white fat – the look and tasty flavour in beef that consumers around the world enjoy.
