I experiment a lot with different types of ingredients when I cook. I’m fully aware that some of the things I make don’t turn out well. That’s the nice way of saying it. These are the dishes that don’t get mentioned again. I call them “the others.” Luckily, this kofta with rice dish wasn’t one of them. It made the cut from the first time I made it and has been a hit every time I’ve served it, with beef or with tofu. Bonus, it’s gluten-free, low calorie and high protein.
The version with tofu has become my favorite vegan dish!
There are five health benefits in just one of the ingredients in this recipe! It helps to boost immunity, promotes weight loss, helps with digestion, alleviates pain and lowers blood sugar. What is this super ingredient you ask? It’s garam masala, and I use it in a lot of my dishes. It’s part of Ayurveda if you want to check out more of why it’s so good for you from a traditional healing sense. Because I eat dhal every day, garam masala is part of my daily diet, no matter what else I eat. My recipe for it is pretty easy to make.
The full nutritional and health benefits are listed below the recipe. I hope you all have a fabulous weekend!
Beef of tofu kofta and rice recipe for four
- 540 g extra-lean ground beef or ground tofu
- 1 cup of uncooked basmati rice
- 1 tablespoon garam masala
- 3 green chilis finely chopped
- Handful of coriander finely chopped
- 1/4 cup of brown rice crumbs
- 1 teaspoon olive oil
- Salt and pepper to taste
- 2 medium onions chopped
- 1 tomato finely chopped
- 1/2 inch of fresh ginger grated
- 3 garlic cloves minced
- 2-3 green chilis minced
- 1/2 teaspoon ground cumin
- 1 tablespoon ground coriander
- 3 tablespoons tomato paste
- 1+1/2 tablespoon garam masala
- Basil leaves to garnish
- Salt and pepper to taste
- Cook rice according to the package.
- Combine the binding ingredients in a bowl and mix. Add in the tofu or beef and shape as desired.
- If using tofu: marinate for 15 minutes.
- If using beef: marinate for an hour minimum if possible.
- Heat oil in a medium saucepan over medium-low heat. Add onion and garlic. Cook, frequently stirring for 3 minutes. Add sauce ingredients and cook for 5 minutes, continuing to stir.
- If using tofu: Add it in and cook for 5-10 minutes.
- If using beef: Add it in and cook and cook for approximately 15 minutes or until cooked through.
Serve with your vegetable of choice or a salad and voila!
Nutrition per 1 serving (based on brands used in this recipe)
- Calories: 480 with beef / 380 with tofu
- Fat: 14g with beef / 5g with tofu
- Carbohydrates: 60g with beef / 66g with tofu
- Protein: 41g with beef / 21g with tofu
Some health benefits
- Garlic: improves blood pressure, cholesterol, and immunity, and helps reduce stress
- Onions: improves bone density and cardiovascular functioning, and is an anti-inflammatory.
- Chilis: Protects against stress and certain diseases, help with pain management and inflammation.
- Cilantro (coriander): Is an antioxidant.
- Garam masala: boosts immunity, promotes weight loss, helps with digestion, alleviates pain and lowers blood sugar.
- Protein, carbs and fat: As mentioned in The basics for a proper diet, these two, along with fats, are key building blocks for your body’s functioning.