Egyptian Rice Beef Bowl

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.

RatingDifficultyIntermediate

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Yields4 Servings
Prep Time15 minsCook Time1 hrTotal Time1 hr 15 mins

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

Salsa
1

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
2

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 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
4

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
5

• 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.

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

Directions

Salsa
1

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
2

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 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
4

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
5

• 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.

Egyptian Rice Beef Bowl
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