Egyptian Rice Beef Bowl

Name: Egyptian Rice Beef Bowl
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Yield: 4
Ingredients: Salsa 1 tbsp olive oil; 4 tsp white vinegar; 1/2 tsp sugar; 1/4 tsp salt; 3 ripe tomatoes, seeded and chopped; 1 shallot, thinly sliced; 1/3 cup chopped parsley; Rice & Beef 1 tbsp olive oil; 1 lb (500 g) lean ground beef; 2 tsp ground cumin; 1/2 tsp salt; 1/2 tsp ground cinnamon; 1/4 tsp each ground allspice and nutmeg; 1/4 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

in All Recipes, Ground Beef, Healthy Plate Meals, Salad Exotic, Healthy Choice

Egyptian Rice Beef Bowl

Prep Time: 15
Cook Time: 60
Total Time: 75
Serving: 4

Print Recipe

Inspired by Koshari, a traditional street food in Egypt, this weeknight rice bowl features a hearty mixture of protein and fibre-rich whole grain, beans and ground beef, 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.

Directions

Salsa

Whisk oil with vinegar, sugar and 1/4 tsp salt until dissolved. Add tomatoes, shallot and parsley. Let stand at room temperature until ready to serve.

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.
Stir in rice and beans 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. 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.

Tips

• Add a good pinch of chili flakes to sautéed greens for a little heat.
• Use whatever canned beans you have on hand such as kidney, navy, chickpeas or even mixed beans.