Harissa beef pilaf
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
Total cost: $26.00 / $6.50 per serve
(at time of publication)
Ingredients
- 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 eggplant
- 2 x 250g packs SunRice Rice and Chia
- 4 cups chopped spinach
- 4 tablespoons low-fat plain yoghurt, to serve
- ⅓ cup fresh coriander, to serve
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Instructions
- 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 528cal
-
Kilojoules 2210kJ
-
Protein 40g
-
Total fat 13g
-
–Saturated fat 3g
-
Carbohydrates 55g
-
–Sugars 9g
-
Dietary fibre 15g
-
Sodium 220mg
-
Calcium 120mg
-
Iron 7mg
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.
