Beef kofte with spiced tomato sauce
Nutrition Benefits of Beef Kofte with Spiced Tomato Sauce
Beef kofte with spiced tomato sauce is a delicious and flavorful dish that offers several nutritional benefits. By combining high-quality beef with a variety of herbs and spices, this recipe provides a well-rounded meal packed with essential nutrients.
- Protein: Beef is an excellent source of protein, which is essential for building and repairing tissues in the body. A serving of beef kofte provides a significant amount of protein, helping to support muscle growth and maintenance.
- Vitamins and Minerals: This recipe includes various herbs and spices, such as parsley, mint, and cumin, which not only enhance the flavor but also provide a range of vitamins and minerals. These include vitamin C, vitamin K, iron, and manganese, among others.
- Healthy Fats: While beef does contain saturated fats, it also provides healthy monounsaturated fats and omega-3 fatty acids in moderate amounts. These fats are beneficial for heart health and can help reduce inflammation in the body.
- Fiber: The spiced tomato sauce in this recipe contains fiber from the tomatoes, onions, and garlic used. Fiber is important for digestive health, promoting regular bowel movements and aiding in overall gut health.
- Antioxidants: The combination of herbs and spices used in the beef kofte and tomato sauce provides a rich source of antioxidants. These compounds help protect the body against oxidative stress and may have anti-inflammatory properties.
- 1 lb ground beef
- 1 small onion, finely chopped
- 2 cloves of garlic, minced
- 2 tablespoons chopped parsley
- 1 tablespoon chopped mint
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground coriander
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 can (14 oz) diced tomatoes
- 2 tablespoons tomato paste
- 1 tablespoon olive oil
- 1/4 cup water
- Step 1: In a large bowl, combine the ground beef, chopped onion, minced garlic, parsley, mint, cumin, paprika, cinnamon, coriander, salt, and black pepper. Mix well until all the ingredients are evenly incorporated.
- Step 2: Shape the beef mixture into small, oval-shaped kofte patties. Place the kofte on a baking sheet lined with parchment paper and refrigerate for 30 minutes to allow them to firm up.
- Step 3: Meanwhile, prepare the spiced tomato sauce by heating olive oil in a large skillet over medium heat. Add the tomato paste and cook for 1-2 minutes, stirring constantly.
- Step 4: Add the diced tomatoes and water to the skillet, stirring well to combine with the tomato paste. Bring the sauce to a simmer and let it cook for about 10 minutes, until it thickens slightly.
- Step 5: While the sauce is simmering, preheat the grill or grill pan over medium-high heat. Grill the kofte patties for 4-5 minutes per side, or until they are cooked through and nicely charred.
- Step 6: Serve the grilled kofte patties with the spiced tomato sauce on top. Garnish with additional chopped parsley or mint, if desired.
Tips and Recommendations
When serving and preparing this dish, consider the following tips:
- Serve the beef kofte with spiced tomato sauce alongside a fresh salad or steamed vegetables for a well-balanced meal.
- If you don't have access to a grill, you can also cook the kofte patties in a skillet or bake them in the oven.
- For extra flavor, you can add a squeeze of lemon juice to the spiced tomato sauce before serving.
- Make sure to handle the ground beef mixture gently when shaping the kofte patties to prevent them from becoming tough.
- To save time, you can prepare the beef kofte mixture in advance and refrigerate it until ready to use.
- If you prefer a spicier sauce, you can add a pinch of red pepper flakes or a dash of hot sauce to the spiced tomato sauce.
- When shopping for ingredients, choose high-quality ground beef and fresh herbs for the best flavor and nutritional value.
Enjoy this flavorful and nutritious beef kofte with spiced tomato sauce recipe as a satisfying main course option.