Beef Kofta Curry with Fluffy Rice, Beans, and Peas

Beef Kofta Curry with Fluffy Rice, Beans, and Peas
Fat 31%Carbs 46%Protein 23%
Percent Calories

1 serving of beef kofta curry with fluffy rice, beans, and peas contains 663 Calories. The macronutrient breakdown is 46% carbs, 31% fat, and 23% protein. This is a good source of protein (70% of your Daily Value), fiber (54% of your Daily Value), and potassium (29% of your Daily Value).

Makes
4 servings
Prep Time
15 minutes
Cook Time
25 minutes

Ingredients

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!

Nutrition Facts

For 1 serving of beef kofta curry with fluffy rice, beans, and peas (647g)

NutrientValue%DV
Calories663
Fats24g 31%
Saturated fats16g 78%
Trans fats0.2g
Cholesterol62mg 21%
Sodium1191mg 52%
Carbs79g 29%
Net carbs64g
Fiber15g 54%
Sugar13g
Protein39g
Calcium124mg 12%
Iron11mg 134%
Potassium1365mg 29%
Vitamin D0.1μg 1%
Vitamins and Minerals
Alpha carotene105μg
Beta carotene1290μg
Caffeine0mg
Choline136mg 25%
Copper1mg 79%
Fluoride28μg
Folate (B9)332μg 83%
Lycopene0.1μg
Magnesium130mg 31%
Manganese2mg 93%
Niacin11mg 66%
Pantothenic acid3mg 53%
Phosphorus569mg 81%
Retinol5μg
Riboflavin (B2)0.3mg 25%
Selenium32μg 59%
Theobromine0mg
Thiamine1mg 54%
Vitamin A IU2271IU
Vitamin A117μg 13%
Vitamin B122μg 92%
Vitamin B61mg 65%
Vitamin C77mg 86%
Vitamin D IU3IU
Vitamin D20μg
Vitamin D30.1μg
Vitamin E2mg 10%
Vitamin K61μg 51%
Zinc8mg 71%
Sugars
Sugar13g
Sucrose2g
Glucose1g
Fructose1g
Lactose0g
Maltose0.1g
Galactose0.1g
Starch2g
Fats
Saturated fats16g 78%
Monounsaturated fats5g
Polyunsaturated fats1g
Trans fats0.2g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine3g
Aspartic acid4g
Cystine0.4g
Glutamic acid6g
Glycine2g
Histidine1g
Hydroxyproline0.3g
Isoleucine2g
Leucine3g
Lysine3g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine2g

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