Lebanese Kofta-Inspired Nourish Bowl
About the Kofta Nourish Bowl
This Lebanese Kofta-Inspired Nourish Bowl is a well-balanced combination of ingredients that provides a variety of essential nutrients, making it a wholesome and satisfying meal. Here's why it's nourishing:
Protein: The cooked ground beef or turkey is a good source of lean protein. Protein is essential for muscle maintenance and repair, and it helps keep you feeling full and satisfied.
Fiber: Brown rice and chickpeas are rich in dietary fiber. Fiber aids in digestion, helps maintain healthy blood sugar levels, and keeps you feeling full, reducing the likelihood of overeating.
Vitamins and Minerals: The baby spinach, mini sweet peppers, and mini cucumbers contribute vitamins and minerals, such as vitamin A, vitamin C, and various antioxidants. These nutrients support overall health and immune function.
Healthy Fats: Feta cheese provides a source of healthy fats, including monounsaturated fats. These fats are important for brain health and the absorption of fat-soluble vitamins.
Flavorful Seasoning: The kofta-inspired seasoning mix includes a variety of spices, such as cumin, coriander, and cinnamon. These spices not only add flavor but also contain antioxidants and potential health benefits.
Balance: This nourish bowl balances protein, carbohydrates, and healthy fats, providing a mix of macronutrients that can help stabilize blood sugar levels and provide sustained energy.
Variety: A diverse selection of ingredients ensures you receive a wide range of nutrients, making the meal nutritionally rich.
Customizable: Nourish bowls are versatile, allowing you to adjust ingredients to meet your dietary preferences and nutritional needs.
What is Kofta?
Kofta is a delicious dish that originally comes from the Middle East. It's made by mixing ground meat (usually beef, lamb, or a combination) with spices and herbs, shaping it into patties or balls, and then cooking it. Kofta is popular in countries like Lebanon, Turkey, and India, and it has variations in different regions. It's known for being a flavorful and aromatic dish with a balance of savory, spicy, and herby elements. Its taste can be customized to suit individual preferences by adjusting the level of spiciness and the choice of seasonings
How long does it take to prepare and cook?
The time it takes to make the Lebanese Kofta-Inspired Nourish Bowl will depend on your cooking skills and the level of preparation of your ingredients. Here's a rough estimate:
Preparing and cooking the kofta-inspired ground beef or turkey: 10-15 minutes.
Cooking the brown rice (if not pre-cooked): 20-30 minutes (cooking time may vary depending on the type of rice).
Sautéing the onions and mixing the kofta seasoning: 5-7 minutes.
Assembling the nourish bowl: 5-7 minutes.
In total, it should take around 40 minutes to 1 hour to prepare and cook this recipe, assuming you have cooked rice ready. If you need to cook the rice from scratch, it will add extra time. However, the time can be reduced if you have some of the components prepared in advance or opt for quicker cooking methods, like using pre-cooked rice.
Recipe
Ingredients:
For the Kofta-Inspired Ground Beef or Turkey:
1/2 cup cooked ground beef or turkey
1/2 white onion, finely diced
3 tablespoons kofta seasoning*
For the Nourish Bowl:
1 handful baby spinach
2 mini sweet peppers, thinly sliced
2 mini cucumbers, thinly sliced
2 tablespoons crumbled feta cheese
1/4 cup cooked brown rice
1/2 cup canned chickpeas, drained and rinsed
For the Kofta Seasoning* (makes extra for future use):
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground paprika
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/4 teaspoon cayenne pepper (adjust to your desired level of heat)
Salt and black pepper to taste
Instructions:
Start by preparing the kofta-inspired ground beef or turkey. In a skillet over medium heat, sauté the finely diced white onion until it becomes translucent and slightly caramelized, about 5 minutes.
Add the cooked ground beef or turkey to the skillet with the sautéed onions. Sprinkle the kofta seasoning over the meat and onions. Stir well to combine and allow the meat to heat through for about 2-3 minutes. Remove from heat and set aside.
Assemble your nourish bowl by placing a handful of baby spinach at the bottom of a bowl.
Arrange the thinly sliced mini sweet peppers, cucumbers, and chickpeas around the spinach.
Spoon the cooked brown rice over the vegetables and chickpeas.
Top the rice with the kofta-inspired ground beef or turkey mixture.
Sprinkle crumbled feta cheese over the top of the bowl.
Serve your Lebanese Kofta-Inspired Nourish Bowl immediately, and enjoy!
*For the Kofta Seasoning:
In a small bowl, combine the ground cumin, ground coriander, ground paprika, ground cinnamon, ground allspice, cayenne pepper, salt, and black pepper. Mix well until all the spices are evenly incorporated.
Use the required amount for your kofta-inspired ground beef or turkey, and store the remaining seasoning mix in an airtight container for future use.
