Kefta Rice Bowl

The Kefta Rice Bowl is a flavorful Moroccan dish featuring spiced ground meat served over aromatic rice, enhanced with fresh herbs and vegetables. This high-protein meal is both satisfying and nutritious, perfect for a hearty dinner.

Ingredients

• Ground beef or lamb - 250 grams
• Cooked basmati rice - 200 grams
• Onion - 1 medium, finely chopped
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Cilantro - 2 tablespoons, chopped
• Ground cumin - 1 teaspoon
• Ground cinnamon - 1/2 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Tomato - 1 medium, diced
• Cucumber - 1 small, diced
• Lemon - 1, juiced
• Feta cheese - 50 grams, crumbled

Steps

1. In a large bowl, combine the ground meat, half of the chopped parsley, half of the cilantro, minced garlic, cumin, cinnamon, paprika, salt, and black pepper. Mix until well combined.
2. Form the meat mixture into small meatballs, about the size of a golf ball.
3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the meatballs and cook for about 10-12 minutes, turning occasionally, until browned and cooked through. Remove from the skillet and set aside.
4. In the same skillet, add the remaining tablespoon of olive oil and the chopped onion. Sauté for about 5 minutes until the onion is translucent.
5. Add the diced tomato and cook for another 3-4 minutes until softened.
6. Stir in the cooked basmati rice and the remaining herbs. Combine well and season with salt and pepper to taste.
7. To serve, place a generous portion of the herbed rice in a bowl, top with the meatballs, diced cucumber, crumbled feta cheese, and a drizzle of lemon juice.

Nutrition

• Calories: 600
• Protein: 35 g
• Carbs: 60 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.25 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in vitamins and minerals from fresh vegetables and herbs.

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