Egyptian Beef Rice Bowl

0
1969

Inspired by Koshari, a traditional street food in Egypt, this weeknight rice bowl features a hearty mixture of protein-rich ground beef and fibre-rich whole grain and beans, all topped with a zesty tomato salsa. This meal gets an iron boost with the synergy-effect of combining meat, beans, chard and whole grain.

Egyptian Beef Rice Bowl
 
Prep time
Cook time
Total time
 
Author:
Serves: 4 servings
Ingredients
  • Salsa:
  • 1 tbsp olive oil
  • 4 tsp white vinegar
  • ½ tsp sugar
  • ¼ tsp salt
  • 3 ripe tomatoes, seeded and chopped
  • 1 shallot, thinly sliced
  • ⅓ cup chopped parsley
  • Rice & Beef:
  • 1 tbsp olive oil
  • 1 lb (500 g) lean ground beef
  • 2 tsp ground cumin
  • ½ tsp salt
  • ½ tsp ground cinnamon
  • ¼ tsp each ground allspice and nutmeg
  • ¼ tsp each ground ginger and coriander
  • 3 cloves garlic, minced
  • 1 cup brown rice
  • 1 cup no-salt added canned kidney beans or chickpeas, rinsed and drained
    Wilted Greens (recipe below)
Instructions
  1. Salsa: Whisk oil with vinegar, sugar and ¼ tsp salt until dissolved. Add tomatoes, shallot and parsley. Let stand at room temperature until ready to serve.
  2. Rice & Beef: Heat oil in a large, nonstick skillet set over medium-high heat. Crumble in beef. Stir in cumin, salt, cinnamon, allspice, nutmeg, ginger, coriander and garlic. Cook, breaking up into small crumbles, for 5 to 7 minutes or until browned.
  3. Stir in rice until well combined. Add 3 cups water. Bring to a boil; cover and reduce heat. Cook for 20 to 25 minutes or until liquid is absorbed. Remove from heat and stir in beans. Let stand for 5 minutes. Fluff with a fork. Serve over wilted greens and top with salsa.
    Wilted Greens: Heat 1 tbsp oil with 1 crushed clove garlic in a large skillet set over medium-high heat. Add 1 bunch trimmed, washed and torn rainbow Swiss chard or kale. Season with salt and pepper. Cook, stirring occasionally, for 3 to 5 minutes or until wilted.

    Per serving: 695 calories, fat 30.7 g (7.9 g of which is saturated), sodium 547 mg, carbohydrate 68.6 g, fibre 11.7 g, sugars 4.6 g, protein 40.3 g. %DV: zinc 99%, iron 49%, vitamin B12 145%

 

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