Beef Koftas with Tzatziki Bean Dip

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

Koftas are a traditional beef on-a-stick street food from the Middle East.

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Course: Main Course

Preparation: Easy

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 30 minutes

Servings: 6

Author: Andrea Villneff

Ingredients

Beef Koftas:

• 1 lb lean ground beef
• 1 small onion diced
• 1 egg
• 1 tsp ground cumin
• 1 Tbsp chili powder
• 1/4 tsp ground cinnamon
• 1/4 tsp salt
• 12 metal or soaked wooden skewers

Tzatziki Bena Dip:

• 19 oz can navy or white kidney beans drained and rinsed
• 1/2 cup plain Greek yogurt
• 2 cloves garlic
• 1 tsp dry dill weed
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 Tbsp lemon juice

Imperial – Metric

Instructions

• 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.

Video

Notes

Tip: Soak wooden skewers in water for 30 minutes before using.

Nutrition Facts

Beef Koftas with Tzatziki Bean Dip

Serving Size

 

1

Amount per Serving

Calories

218

% Daily Value*

Fat

 

6

g

9

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

1

g

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

2

g

Cholesterol

 

75

mg

25

%

Sodium

 

519

mg

23

%

Potassium

 

581

mg

17

%

Carbohydrates

 

18

g

6

%

Fiber

 

6

g

25

%

Sugar

 

4

g

4

%

Protein

 

24

g

48

%

Vitamin A

 

468

IU

9

%

Vitamin C

 

4

mg

5

%

Calcium

 

79

mg

8

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

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