

Harissa beef pilaf
Photographer: Melanie Jenkins
Try our fragrant pilaf recipe when looking for a quick meal - best of all, it is high in protein, fibre, and iron.
Serves: 4
Time to make: 30 mins
Ingredients
Units: Metric | Imperial (US)
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 500g lean beef mince
- 4 teaspoons ground harissa
- 400g can cherry tomatoes
- 400g can lentils, rinsed and drained
- 2 cups chopped eggplantaubergineX
- 2 x 250g packs SunRice Rice and Chia
- 4 cups chopped spinach
- 4 tablespoons low-fat plain yoghurt, to serve
- ⅓ cup fresh coriandercilantroX, to serve
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Instructions
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- In a large saucepan, heat oil over medium-high. Add onion and cook until softened. Add mince and cook until evenly browned. Add harissa and cook, stirring, for a further 2 minutes.
- Add tomatoes, lentils and eggplant, along with ¾ cup of water. Cook for 5 minutes.
- Meanwhile, cook rice according to packet directions. Add rice to mince, stir well and cook for a further 10 minutes. Add spinach and cook for 3 minutes.
- To serve, divide among 4 plates and top with yoghurt and coriander.
Variations
Make it gluten free: Check harissa is gluten free.
Nutrition Info (per serve)
-
Calories 528 cal
-
Kilojoules 2210 kJ
-
Protein 40 g
-
Total fat 13 g
-
Saturated fat 3 g
-
Carbohydrates 55 g
-
Sugar 9 g
-
Dietary fibre 15 g
-
Sodium 220 mg
-
Calcium 120 mg
-
Iron 7 mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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First published: Mar 2018
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