Moroccan Beef Kofta Tagine
with Herby Cauli Couscous
Tender and tasty kofta, flavoured with Ras el Hanout, a spice blend originating from Morocco.
Cals 613 · Prot 48 · Carbs 64 · Fat 22
Low Carb
30 min
Tender and tasty kofta, flavoured with Ras el Hanout, a spice blend originating from Morocco.
Cals 613 · Prot 48 · Carbs 64 · Fat 22
Low Carb
Ingredients
Beef Kofta
Grass fed Beef Mince Lean
350 Grams
Red onion
1 Piece
Fresh mint
10 Grams
Ras el hanout
5 Grams
Smoked paprika powder
2 Grams
Garlic onion powder
4 Grams
Olive oil
1 Tbsp
Salt
0.5 Tsp
Black pepper
0.5 Tsp
Sauce
Garlic cloves
1 Piece
Green beans
150 Grams
Tomatoes
1 Piece
Coriander cumin powder
4 Grams
Tomato passata
200 Grams
Water
75 ML
Chicken stock cube
4*5*9*15*
1 Piece
Kalamata olives
40 Grams
Cauli Couscous
Spring onion
40 Grams
Fresh parsley
15 Grams
Cauliflower
400 Grams
Olive oil
0.5 Tbsp
Potato Seasoning
5 Grams
Black pepper
0.5 Tsp
To Serve
Pomegranate
1 Piece
Allergens
*4 Milk, *5 Eggs, *9 Soya, *15 Celery
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2564 / 613 |
| Fats (g) | 21.7 |
| of which saturated (g) | 7 |
| Carbohydrates (g) | 64 |
| of which sugars (g) | 28.2 |
| Fibers (g) | 16.2 |
| Proteins (g) | 47.8 |
| Salt (g) | 5 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep
- Peel and finely chop the red onion and spring onion.
- Pick and finely chop the mint and parsley.
- Peel and mince garlic.
- Trim the green beans and cut into thirds.
- Dice the tomato.
- To a large bowl, add the beef mince, chopped red onion, mint, ras el hanout, smoked paprika, garlic onion powder, olive oil, salt and pepper.
- With clean hands, knead until all the ingredients are fully combined.
- Divide the mixture into 12 pieces and shape each piece into a kofta.
2 Fry koftas
- Heat a large non-stick pan over a medium high heat with a drizzle of oil.
- Fry the kofta for 4-6 min until fully browned.
Tip! If the pan is looking crowded, fry the kofta in batches. This will stop them from stewing, rather than frying!
3 Make sauce
- To the same pan as the kofta, add the garlic, coriander cumin powder and tomatoes.
- Cook for 3-4 min.
- Add the passata, measured water and crumble in 0.5 of the stock cube.
- Lower the heat and simmer the sauce for 3-5 min.
- Add the green beans to the sauce.
- Turn heat down to low, cover and simmer for 10 min.
- At 1 min before the end add the olives.
- This is the tagine.
4 Cook cauli couscous
- Using a box grater or food processor, grate or blitz the cauliflower until it resembles couscous grains.
- Heat a large non-stick pan over a medium high heat with a drizzle of oil.
- Fry the spring onion for 1 min.
- Add the cauliflower, vegetable seasoning and pepper.
- Fry for a further 5-7 min, until tender.
- Once cooked stir through parsley.
- Set aside.
5 Prep pomegranate
- Halve the pomegranate, hold each half over a large bowl, seeds facing down.
- Hit the skin with a wooden spoon, squeezing to release the seeds.
- Discard the shell and membrane.
6 Serve
- Serve the Moroccan Beef Kofta Tagine with Herby Cauli Couscous.
- Sprinkle the pomegranate seeds over the top.
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