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Egyptian Rice Beef Bowl

  • Writer: Van Osch Farms
    Van Osch Farms
  • Jun 5
  • 2 min read

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.

MAKES 4 Servings - PREP TIME 15 min - COOK TIME 1 hr - TOTAL TIME 1 hr 15 min

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

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.


For the original recipe, click here.

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