
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
- Cook
- 25 min
- Total
- 40 min
- Servings
- 1
Ingredients
- 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)
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 07
Plate the koshari, top with the kofta and wilted spinach, finish with parsley and a generous squeeze of fresh lemon.
Nutrition (per serving)
- Calories
- 600kcal
- Protein
- 36g
- Carbs
- 50g
- Fat
- 22g
- Fiber
- 10g
- Selenium
- 32mcg
- Zinc
- 6mg
- Iron
- 11mg
- B12
- 2.5mcg
- Iodine
- 3mcg
- Sodium
- 600mg