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Egyptian Beef Kofta over Cumin-Lentil Koshari with Wilted Spinach
MediterráneaSin glutenCenaHierro

Egyptian Beef Kofta over Cumin-Lentil Koshari with Wilted Spinach

Spiced beef kofta hand-shaped with cumin, coriander and cinnamon, then served over a koshari-style bed of brown lentils and rice with caramelized onion and a quick wilted spinach. Beef, lentils and dark greens stack three forms of dietary iron in a single bowl.

Prep
15 min
Cocción
25 min
Total
40 min
Porciones
1

Ingredientes

  • 100g (cooked weight; ~135g raw lean ground beef)grass-fed lean ground beef
  • 80g cooked (~1/3 cup; 25g dry)brown lentils
  • 60g cooked (~1/3 cup; 25g dry)brown rice
  • 80g (about 2 cups raw; ~1/2 cup cooked)baby spinach, cooked
  • 50g (1/2 small)yellow onion, finely chopped
  • 2cloves (6g)garlic, minced
  • 1tbsp (14g)extra-virgin olive oil
  • 15g (1 tbsp)tomato paste
  • 10gflat-leaf parsley, chopped
  • 1/2tspground cumin
  • 1/2tspground coriander
  • 1/4tspground cinnamon
  • 1/4tspsea salt
  • 1/8tspblack pepper
  • 1/2(15ml juice)lemon, juiced
  • 1pinchsmoked paprika (for the lentils)

Preparación

  1. 01

    Cook the brown rice and brown lentils together in lightly salted water until tender, about 25 minutes for the rice and 20 for the lentils. (Start the rice 5 minutes before the lentils, or cook them in separate pots.) Drain and keep warm.

  2. 02

    While the grains cook, combine the ground beef with half the chopped onion, half the garlic, cumin, coriander, cinnamon, salt and pepper. Knead briefly with damp hands and shape into 4 small football-shaped kofta, about 25g each.

  3. 03

    Heat the olive oil in a heavy skillet over medium-high heat. Cook the kofta 3 minutes per side until deeply browned and just cooked through. Transfer to a plate.

  4. 04

    Lower the heat to medium. Add the remaining onion to the skillet and caramelize 5 minutes until soft and golden. Stir in the remaining garlic, the tomato paste and the smoked paprika. Cook 1 minute.

  5. 05

    Fold the cooked lentils and rice into the skillet, plus 2 tablespoons of water. Stir to coat the grains in the spiced base. Taste and adjust salt.

  6. 06

    Push the koshari to one side of the skillet, add the spinach to the empty side, and toss for 30 seconds until just wilted.

  7. 07

    Plate the koshari, top with the kofta and wilted spinach, finish with parsley and a generous squeeze of fresh lemon.

Nutrición (por porción)

Calories
600kcal
Protein
36g
Carbs
50g
Fat
22g
Fiber
10g
Selenium
32mcg
Zinc
6mg
Iron
11mg
B12
2.5mcg
Iodine
3mcg
Sodium
600mg