Spiced Lean Beef Kofta Couscous Bowl
with cooling cucumber yoghurt
A recipe conveniently customised just to your liking.
Tags:
Protein Rich
•Quick
•Calorie Smart
Allergens:
Sesame
•Mustard
•Milk
•Cereals containing gluten
•Wheat
•Barley
The quantities provided above are averages only.
Total20 minutes
Cooking Time25 minutes
DifficultyEasy
Ingredients
Serving amount
240 grams
Irish Lean Beef Mince
1 unit(s)
Cucumber
2 unit(s)
Garlic
1 sachet(s)
Middle Eastern Style Spice Mix
(Contains: Sesame, Mustard)
110 grams
Yoghurt
(Contains: Milk)
1 pack(s)
Breadcrumbs
(Contains: Cereals containing gluten, Wheat)
1 sachet(s)
Chicken Stock
(Contains: Cereals containing gluten, Wheat, Barley)
2 unit(s)
Tomato
150 grams
Couscous
(Contains: Cereals containing gluten, Wheat May be present: Soya, Egg, Lupin, Mustard)
30 grams
Olives
Not included in your delivery
¼ tsp
Salt
to taste
Water
to taste
Oil
to taste
Salt
to taste
Pepper
Nutrition Values
Energy (kJ)2433 kJ
Energy (kcal)581 kcal
Fat12 g
of which saturates4.2 g
Carbohydrate75.6 g
of which sugars10.7 g
Dietary Fiber2.5 g
Protein42.8 g
Salt5.9 g
Potassium315.8 mg
Calcium114.6 mg
Iron1 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region. Nutrition for uncooked ingredients based on 2 person recipe, excludes Pantry Items.
Utensils
•Sieve
•Grater
Cooking steps
1
- Preheat the oven to 220°C/200°C fan/gas mark 7.
- Peel and grate the garlic (or use a garlic press).
- In a large bowl, combine the mince, half the garlic, Middle Eastern spice, breadcrumbs, 2 tbsp water (per 2P) and ¼ tsp salt (per 2P).
- Season with pepper and mix together by hand.
- Roll into evenly-sized balls, then shape into small sausage shapes to make koftas, 3-4 per person. IMPORTANT: Wash hands and equipment after handling raw mince.
2
- Pop the koftas onto a lined baking tray.
- When the oven is hot, bake on the top shelf until browned on the outside and cooked through, 12-15 mins. IMPORTANT: Koftas are cooked when no longer pink in the middle.
- Once cooked, remove from the oven and cover to keep warm.
3
- Pour 600ml water (per 2P) into a pot, stir in the stock and bring to the boil.
- Stir in the pearled couscous, bring back up to the boil and simmer, covered, 12-15 mins.
- Drain in a sieve and pop back in the pot. Season to taste with salt and pepper. Cover with a lid and leave to the side until ready to serve.
TIP: If you’re in a hurry you can boil the water in your kettle.
4
- Trim the cucumber and quarter lengthways. Thinly slice widthways.
- Chop the tomato into 2cm chunks.
- Roughly chop the olives.
5
- Mix together the cucumber, yoghurt and remaining garlic in a bowl. Season to taste with salt and pepper.
- Add the olives and tomato to the couscous and toss to combine. Season to taste with salt and pepper.
6
- Divide the couscous between bowls.
- Top with Middle Eastern koftas.
- Add a dollop of cooling cucumber on top.
