Beef Kofta Curry with Fluffy Rice, Beans, and Peas

Ingredients

• Lentils

  Mature seeds, cooked, boiled, with salt

  1 ¾ cup or 347g

• Salt

  Table

  ⅓ tbsp or 6g

• Pepper

  Spices, black

  ⅓ tbsp or 2g

• Garam Masala

  Badia

  ½ tsp or 12g

• Ground beef

  95% lean meat / 5% fat, raw

  14 oz or 397g

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• White rice

  Long-grain, regular, raw, enriched

  1 cup or 185g

• Water

  Plain, clean water

  2 cup or 473g

• Cardamom

  Spices

  ⅓ tbsp, ground or 2g

• Green beans

  Snap beans, raw

  3 ½ oz or 99g

• Tomatoes

  Green, raw

  3 medium or 369g

• Ginger root

  Raw

  1 tbsp or 6g

• Scallions

  Spring onions or scallions (includes tops and bulb), raw

  2 medium (4-1/8" long) or 30g

• Red peppers

  Hot chili, raw

  1 pepper or 45g

• Fresh cilantro

  Coriander leaves, raw

  15 ⁹⁄₁₆ tbsp or 16g

• Turmeric

  Spices, ground

  ⅓ tbsp or 2g

• Honey

  ⅓ tbsp or 7g

• Curry paste

  ⅔ tbsp or 10g

• Coconut milk

  Nuts, raw (liquid expressed from grated meat and water)

  1 cup or 240g

• Peas

  Green, frozen, unprepared

  1 ½ cup or 200g

• Plain yogurt

  Low fat, 12 grams protein per 8 ounce

  ¹⁄₁₆ cup (8 fl oz) or 20g

• Lemons

  Raw, with peel

  1 fruit without seeds or 108g

Directions

1. Prepare lentils as per package directions (or used canned prepare lentils; drain and set aside).
2. Place the lentils into a bowl with salt, pepper, the garam masala, and ground beef; mix together with clean hands. Divide the mixture in half, then with wet hands quickly squeeze and form each half into 6 logs.
3. Heat oil in a pan over medium-high heat. Add the formed meat and fry until golden on all sides and cooked through.
4. Prepare rice as per package directions with the cardamom.
5. Halve and add the beans and put the lid on. To a food processor add the crushed tomatoes, peeled ginger. spring onions, half the chilli, the coriander stalks, turmeric, honey, curry paste, and coconut milk, then blitz until combined. Pour into the sauté pan, bring to the boil, then simmer and season to taste with salt and pepper.
6. Take the lid off the prepared rice and add the peas. Mix it all up and let sit a few more minutes.
7. Finely slice the remaining chilli and the coriander leaves and scatter them over the curry, dollop with yogurt, then serve with lemon wedges, meat, and rice mixture.
8. Enjoy!

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