Koftas are a traditional beef on-a-stick street food from the Middle East. Beef is high in easy-to-absorb heme iron to help fight fatigue. The beans are high in fibre, so they will help keep you feeling full. The meat and beans work perfectly together. Known as the meat factor, the meat increases the absorption of the non-heme iron from the bean dip by 150%. Talk about a great team!
Beef Koftas with Tzatziki Bean Dip
Ingredients:
Beef Koftas:
- 1 lb (500 g) Lean Ground Beef
- 1 small onion, diced
- 1 egg
- 1 tsp (5 mL) ground cumin
- 1 Tbsp (15 mL) chili powder
- 1/4 tsp (1 mL) ground cinnamon
- 1/4 tsp (1 mL) salt
- 12 metal or soaked wooden skewers
Tzatziki Bean Dip:
- 1 can (19 oz/540 mL) navy or white kidney beans, drained and rinsed
- 1/2 cup (125 mL) plain Greek yogurt
- 2 cloves garlic
- 1 tsp (5 mL) dry dill weed
- 1/4 tsp (1 mL) EACH salt and pepper
- 2 Tbsp (30 mL) lemon juice
Directions:
- Beef Koftas: Preheat oven to 375°F (190°C). In large bowl, stir together beef, onion, egg, cumin, chili powder, cinnamon and salt until combined. On a foil-lined rimmed baking sheet, shape meat into 12, 4-inch long ovals; thread onto 12 skewers. Cook for 15 minutes, turning once. Beef is done when it reaches an internal cooking temperature of 160°F (71°C). Note: careful not to touch skewers with tip of thermometer when taking a reading.
- Tzatziki Bean Dip: Meanwhile, combine beans, Greek yogurt, garlic, dill, salt, pepper and lemon juice in a food processor and pulse on low for 2 minutes or until smooth. Serve with beef koftas for dipping.
Serves 6.
Tip: Soak wooden skewers in water for 30 minutes before using.
Shopping List:
- 1 lb (500 g) Lean Ground Beef
- 1 small cooking onion
- 1 egg
- ground cumin
- chili powder
- ground cumin
- 12 metal or wooden skewers
- 1 can (19 oz/540 mL) navy or white kidney beans
- 1/2 cup (125 mL) plain Greek yogurt
- dry dill weed
- 1 lemon
Beef & Egg Fried Rice
