Beef Koftas with Tzatziki Bean Dip

Koftas are a traditional beef on-a-stick street food from the Middle East. Beef is high in easy-to-absorb heme iron to help fight fatigue. The beans are high in fibre, so they will help keep you feeling full. The meat and beans work perfectly together. Known as the meat factor, the meat increases the absorption of the non-heme iron from the bean dip by 150%. Talk about a great team!

RatingDifficultyIntermediate

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Yields6 Servings
Prep Time20 minsCook Time10 minsTotal Time30 mins

Beef Koftas
 1 lb (500 g) lean ground beef
 1 small onion, diced
 1 egg
 1 tsp (5 mL) cumin
 1 tbsp (15 mL) chili powder
 1/4 tsp (1 mL) cinnamon
 1/4 tsp (1 mL) salt
 12 metal skewers
Tzatziki Bean Dip
 2 cups (500 mL) canned navy beans (white), drained and rinsed
 1/2 cup (250 mL) Greek yogurt
 2 cloves garlic
 1 tsp (5 mL) dry dill
 1/4 tsp (1 mL) each salt and pepper
 2 tbsp (30 mL) lemon juice

Beef Koftas
1

Preheat oven to broil. 2. In large bowl, stir together beef, onion, egg, cumin, chili powder, cinnamon and salt until combined.

On a foil lined baking sheet, shape meat into 12, 4-inch long ovals; thread onto 12 skewers.

Cook for 5 minutes on each side, turning once. Beef is done when it reaches an internal cooking temperature of 160°F (71°C).

Tzatziki Bean Dip
2

Meanwhile, pour navy beans, Greek yogurt, garlic, dill, salt, pepper and lemon juice in a food processor and pulse on low for 2 minutes or until the bean dip is smooth. Serve with the beef koftas for dipping. Add in cucumbers and mini red tomatoes for more dipping options.

Cooking Tip
3

If using wooden skewers, soak them in water for 30 minutes before using.

Ingredients

Beef Koftas
 1 lb (500 g) lean ground beef
 1 small onion, diced
 1 egg
 1 tsp (5 mL) cumin
 1 tbsp (15 mL) chili powder
 1/4 tsp (1 mL) cinnamon
 1/4 tsp (1 mL) salt
 12 metal skewers
Tzatziki Bean Dip
 2 cups (500 mL) canned navy beans (white), drained and rinsed
 1/2 cup (250 mL) Greek yogurt
 2 cloves garlic
 1 tsp (5 mL) dry dill
 1/4 tsp (1 mL) each salt and pepper
 2 tbsp (30 mL) lemon juice

Directions

Beef Koftas
1

Preheat oven to broil. 2. In large bowl, stir together beef, onion, egg, cumin, chili powder, cinnamon and salt until combined.

On a foil lined baking sheet, shape meat into 12, 4-inch long ovals; thread onto 12 skewers.

Cook for 5 minutes on each side, turning once. Beef is done when it reaches an internal cooking temperature of 160°F (71°C).

Tzatziki Bean Dip
2

Meanwhile, pour navy beans, Greek yogurt, garlic, dill, salt, pepper and lemon juice in a food processor and pulse on low for 2 minutes or until the bean dip is smooth. Serve with the beef koftas for dipping. Add in cucumbers and mini red tomatoes for more dipping options.

Cooking Tip
3

If using wooden skewers, soak them in water for 30 minutes before using.

Beef Koftas with Tzatziki Bean Dip
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