Beef kofta curry with fluffy rice, beans & peas

Beef Kofta Curry With Fluffy Rice, Beans and Peas

Serves 4

  • For the curry

  • 1 x 250 g pack of ready-to-eat Puy lentils

  • 1 heaped teaspoon garam masala

  • 400 g quality lean beef mince olive oil

  • 3 ripe tomatoes

  • 1 thumb-sized piece of ginger

  • 2 spring onions

  • 1 fresh red chilli

  • 1 bunch fresh coriander

  • 1 teaspoon turmeric

  • 1 teaspoon runny honey

  • 2 heaped teaspoons Patak's rogan josh curry paste

  • ½ x 400 g tin of light coconut milk

  • 4 tablespoons fat-free natural yoghurt, to serve

  • 1 lemon

  • For the rice

  • 1 mug (300g) 10-minute wholegrain or basmati rice

  • 5 cardamom pods

  • 200 g green or yellow beans

  • 200 g frozen peas

  • 2 uncooked poppadoms

Ingredients out • Kettle boiled • Large frying pan, high heat • Medium lidded casserole pan, high heat • Liquidizer



START COOKING

Put the lentils into a bowl with salt, pepper, the garam masala and mince, then mix and scrunch together with clean hands • Divide the mixture in half, then with wet hands quickly squeeze and mould each half into 6 fat fingers • Put them into the frying pan with 1 tablespoon of oil, turning when golden



Put 1 mug of rice, 2 mugs of boiling water and the cardamom pods into the casserole pan, then halve and add the beans and put the lid on • Squash the tomatoes into the liquidizer, add the peeled ginger, trimmed spring onions, half the chilli, the coriander stalks, turmeric, honey, curry paste and coconut milk, then blitz until combined • Pour into the kofta pan, bring to the boil, then simmer and season to taste



Take the lid off the rice, add the peas, mix it all up and give it just a few more minutes • Crack up the uncooked poppadoms and pop them in the microwave (800W) for a minute or two to puff up • Finely slice the remaining chilli and the coriander leaves and scatter them over the curry, dollop with yoghurt, then serve with lemon wedges, poppadoms and the rice, beans and peas

Nutritional Information

Beef kofta curry with fluffy rice, beans & peas

Quick, easy and fragrant curry

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Curries don't have to cook for ages, this aromatic beef curry is super quick and full of flavour
Serves 4
15m
Super easy
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Method

Ingredients out • Kettle boiled • Large frying pan, high heat • Medium lidded casserole pan, high heat • Liquidizer

START COOKING
Put the lentils into a bowl with salt, pepper, the garam masala and mince, then mix and scrunch together with clean hands • Divide the mixture in half, then with wet hands quickly squeeze and mould each half into 6 fat fingers • Put them into the frying pan with 1 tablespoon of oil, turning when golden

Put 1 mug of rice, 2 mugs of boiling water and the cardamom pods into the casserole pan, then halve and add the beans and put the lid on • Squash the tomatoes into the liquidizer, add the peeled ginger, trimmed spring onions, half the chilli, the coriander stalks, turmeric, honey, curry paste and coconut milk, then blitz until combined • Pour into the kofta pan, bring to the boil, then simmer and season to taste

Take the lid off the rice, add the peas, mix it all up and give it just a few more minutes • Crack up the uncooked poppadoms and pop them in the microwave (800W) for a minute or two to puff up • Finely slice the remaining chilli and the coriander leaves and scatter them over the curry, dollop with yoghurt, then serve with lemon wedges, poppadoms and the rice, beans and peas

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 706
    35%
  • Carbs 79.8g
    31%
  • Sugar 9.1g 10%
  • Fat 21.1g 30%
  • Saturates 7.6g 38%
  • Protein 41.3g 92%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • For the curry

  • 1 x 250 g pack of ready-to-eat Puy lentils

  • 1 heaped teaspoon garam masala

  • 400 g quality lean beef mince olive oil

  • 3 ripe tomatoes

  • 1 thumb-sized piece of ginger

  • 2 spring onions

  • 1 fresh red chilli

  • 1 bunch fresh coriander

  • 1 teaspoon turmeric

  • 1 teaspoon runny honey

  • 2 heaped teaspoons Patak's rogan josh curry paste

  • ½ x 400 g tin of light coconut milk

  • 4 tablespoons fat-free natural yoghurt, to serve

  • 1 lemon

  • For the rice

  • 1 mug (300g) 10-minute wholegrain or basmati rice

  • 5 cardamom pods

  • 200 g green or yellow beans

  • 200 g frozen peas

  • 2 uncooked poppadoms