Name: Beef and chickpea kofta bowls
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 1 serving
Ingredients: 1/4 cup basmati rice; 1/2 cup water; 5 oz 93% lean ground beef; 1/4 cup canned chickpeas, drained and smashed; 2 cloves garlic, minced; 3/4 tsp ground cumin; 1/2 tsp ground coriander; 1/2 tsp salt; 1 tsp extra virgin olive oil; 1/3 cup plain nonfat Greek yogurt; 1 tsp lemon juice; 2 1/2 tbsp fresh parsley, chopped

Nutrition

Per serving

561 calories

Protein: 45g; 33% of calories
Carbs: 54g; 39% of calories
Fat: 17g; 28% of calories

Instructions

Prep 20 min · Cook 25 min

In a small pot, combine the basmati rice, water, and a pinch of the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from the heat and let the rice rest covered for 5 minutes.
While the rice simmers, combine the ground beef, smashed chickpeas, half the minced garlic, the cumin, coriander, and another pinch of salt in a mixing bowl. Use your hands to mix until well combined, then form into 3 oblong patties.
In a small bowl, stir together the Greek yogurt, the remaining minced garlic, and the lemon juice. Set aside until ready to serve.
Heat the olive oil in a 12-inch skillet over medium-high heat. Add the beef patties and cook for 5 minutes. Flip and cook for 4 to 5 minutes more until well browned and cooked through. Done when opaque in the center, 160°F.
Fluff the rice with a fork and stir in the chopped parsley. Serve the herbed rice in a bowl topped with the beef kofta and the garlic yogurt sauce.

Nutrition

Ingredients

Instructions

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