One super ingredient helps make this beef or tofu kofta recipe a winner!

Reis, Soja und frisches Gemse

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

Spices, spicy, seasonings  in wooden box, top view. Black grunge

Ingredients

  • 540 g extra-lean ground beef or ground tofu
  • 1 cup of uncooked basmati rice

For binding

  • 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

For sauce

  • 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

Directions

  1. Cook rice according to the package.
  2. Combine the binding ingredients in a bowl and mix. Add in the tofu or beef and shape as desired.
    1. If using tofu: marinate for 15 minutes.
    2.  If using beef: marinate for an hour minimum if possible.
  3. 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.
    1. If using tofu: Add it in and cook for 5-10 minutes.
    2. 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

peppers-and-coriander

  • 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.

24 replies »

  1. Your spices are so colourful and exciting! My response to the pressure cooker. I grew up with a pressure cooker. We used it almost every day. Its the best gadget in the kitchen. Everyone should have one. More flavour is retained. You can modify any recipe to your P.C. Look in the booklet you received with your brand of P.C. Also check online for the conversion time. It will be much shorter to cook and more flavourful. Note: We boiled potatoes in the PC. Pot and they were read in 5 minutes. Fully cooked and tasted great. The skin peels off like a charm. I used to pop the lid when I was 12 years old. It was fun! 🍀🍀🍀

    Like

  2. Pingback: In lumina
    • Thank you! I’ve never used a pressure cooker, mostly out of fear 🙂 It cooks fast on it’s own so I don’t think it needs it. That being said, if you want to cook the beef from frozen, and don’t care if it’s shaped into balls (I’ve made it without forming them into meatballs) then I think you can. Just omit the rice crumbs. Let me know if you do try it that way and how it turns out!! I’m curious!!

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Categories

Follow art of being fabulous on WordPress.com

Enter your email address to follow this blog and receive notifications of new posts by email.

%d bloggers like this: