Name: Beef Koftas with Tzatziki Bean Dip
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 6
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

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!

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

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Directions

Beef Koftas

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.

Place baking sheet about 4-inch below broil heat. 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

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

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

The beef skewers can be cooked in the oven at 375°F (190°C) for 15 minutes.

Category: Ground Beef
Method: Kid Friendly