HelloFresharrow right iconarrow right iconRecipesarrow right iconarrow right iconBeef Koftas & Tabbouleh Couscous For Dinner
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Beef Koftas & Tabbouleh Couscous for Dinner

Beef Koftas & Tabbouleh Couscous for Dinner

with Beef Koftas & Roast Veggie Rice Bowl for Lunch

dinner to lunch
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Cook once, with a twist for lunch. Cook an amazing dinner as usual, then put a new spin on the recipe to create something different for lunch the next day. Make your own beef koftas, then serve them with tabbouleh couscous for dinner and with roast veggies and brown rice for lunch. Extra delicious!

The Nutritional Values table below is only for the dinner portion. The Nutritional Values for the lunch portion are as follows: 3230kJ Energy, 35.4g Fat, 10.7g Saturated Fat, 68.3g Carbohydrate, 18.2g Sugars, 47.7g Protein, 911mg Sodium.

Allergens:GlutenSulphitesTree NutsEggSesameMilk

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time45 minutes
Cooking difficultyEasy
Ingredients
Serving amount
2
4
Ingredientsarrow down iconarrow down icon
Serving amount
2
4

1 unit

zucchini

1 packet

peeled & chopped pumpkin

1 cube

chicken stock

1 packet

couscous

(ContainsGluten)

1 packet

currants

1 bunch

mint

1 packet

beef mince

2 sachet

chermoula spice mix

(ContainsSulphites)

1 packet

pine nuts

(ContainsTree NutsMay be present Milk, Peanuts, Sesame, Soy)

2 packet

fine breadcrumbs

(ContainsGluten)

1 unit

tomato

1 unit

cucumber

1 bag

baby spinach leaves

1 bag

parsley

1 unit

lemon

1 tub

hummus

(ContainsSesameMay be present Milk, Soy, Egg, Gluten, Lupin, Tree Nuts)

1 packet

microwavable brown rice

2 packet

Greek-style yoghurt

(ContainsMilk)

Not included in your delivery

olive oil

¾ cup

water

2 unit

eggs

(ContainsEgg)

½ tsp

salt

Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)0 kJ
Energy (kJ)2390 kJ
Fat16.1 g
of which saturates5.1 g
Carbohydrate59.5 g
of which sugars5.1 g
Dietary Fibre0 g
Protein43 g
Cholesterol0 mg
Sodium749 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Baking Paper
Baking Tray
Large Non-Stick Pan
Large Pan
Lid
Instructionsarrow up iconarrow up icon
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1

Preheat the oven to 220°C/200°C fan-forced. Cut the zucchini into 2cm chunks. Place the zucchini and peeled & chopped pumpkin on an oven tray lined with baking paper with a drizzle of olive oil and a pinch of salt and pepper. Toss to coat, then roast until tender, 20-25 minutes. Set aside until you're ready to make lunch.

2

While the veggies are roasting, in a large saucepan, add the water and crumbled chicken stock (1 cube for 2 people / 2 cubes for 4 people) and bring to the boil. Add the couscous, currants and a drizzle of olive oil. Stir to combine, then cover with a lid and remove from the heat. Set aside until all the water is absorbed, 5 minutes. Fluff up with a fork and set aside to cool slightly.

3

While the couscous is cooking, pick the mint leaves and finely chop. In a large bowl, combine the beef mince, mint, chermoula spice blend, pine nuts, eggs, fine breadcrumbs and the salt. Season with pepper. Roll the beef mixture into koftas (about 6cm long and 2.5cm thick). You should get 3 koftas per portion. In a large frying pan, heat a drizzle of olive oil over a medium-high heat. Add the koftas and cook, turning often, until browned and cooked through, 11-12 minutes. Transfer to a plate and set aside.

TIP: The koftas are cooked when they are no longer pink inside.

4

Finely chop the tomato and cucumber. Roughly chop the baby spinach leaves. Roughly chop the parsley leaves (reserve some leaves for garnish). Halve the lemon. In a small bowl, add the hummus and a dash of water. Season with salt and pepper and mix well. Set aside. Just before serving, add the tomato, cucumber, parsley, 1/2 the spinach and a squeeze of lemon juice to the pan with the couscous, then stir to combine. Season to taste with salt and pepper.

5

Set aside two portions of koftas for lunch. Divide the couscous tabbouleh between plates and top with the remaining beef koftas. Serve with the hummus dressing and garnish with the reserved parsley.

6

When you're ready to make lunch, slice the remaining lemon into wedges. Divide the microwavable brown rice, zucchini, pumpkin and remaining baby spinach between two microwave-safe containers. Top with the reserved beef koftas and lemon wedges. Pack the Greek yoghurt separately. Refrigerate. At lunch, remove the lemon and heat the beef kofta rice bowls in the microwave for 2-3 minutes or until piping hot. Season with salt and pepper and serve with the lemon wedges and Greek yoghurt.