Craving a satisfying and flavorful dinner that’s also good for you? This Greek Beef Kofta Couscous Bowl is a vibrant and healthy bowl dinner idea you’ll love. It’s packed with savory beef kofta, fluffy couscous, and fresh toppings, making it a perfect quick meal.
Key Ingredients & Substitutions:
- Ground Beef: Use lean ground turkey or lamb for a different flavor profile.
- Couscous: Quinoa or brown rice are excellent gluten-free alternatives.
- Cucumber & Tomatoes: Cherry tomatoes, bell peppers, or even roasted zucchini work well.
- Feta Cheese: Skip for dairy-free or use a plant-based feta.
- Tahini: Substitute with Greek yogurt for a creamy, tangy sauce.
Ingredients:
For the Kofta:
- 1 lb lean ground beef
- 1/4 cup finely chopped red onion
- 2 cloves garlic, minced
- 2 tablespoons chopped fresh parsley
- 1 teaspoon dried oregano
- 1/2 teaspoon ground cumin
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
For the Couscous:
- 1 cup dry couscous
- 1 1/4 cups hot water or vegetable broth
- 1/2 tablespoon olive oil
- Pinch of salt
For the Bowls:
- 1/2 large cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup crumbled feta cheese (optional)
- Fresh mint leaves, chopped (for garnish, optional)
For the Tahini Drizzle:
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 tablespoon water
- Pinch of salt
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 450-500 kcal
- Tools Needed: Large skillet, mixing bowl, small saucepan, whisk.
Step-by-Step Instructions:
1. Prepare the Kofta Mixture
Combine the ground beef, red onion, garlic, parsley, oregano, cumin, salt, and pepper in a medium bowl. Mix gently until just combined, being careful not to overmix. Form the mixture into 12 small, oval-shaped patties.
2. Cook the Kofta
Heat a large skillet over medium-high heat. Add the kofta patties and cook for 3-4 minutes per side, or until browned and cooked through. Remove from the skillet and set aside.
3. Cook the Couscous
While the kofta cooks, combine the couscous, hot water (or broth), olive oil, and a pinch of salt in a small saucepan. Stir once, then cover and remove from heat. Let it sit for 5 minutes, then fluff with a fork.
4. Make the Tahini Drizzle
In a small bowl, whisk together the tahini, lemon juice, water, and a pinch of salt until smooth and creamy. If it’s too thick, add a tiny bit more water until it reaches your desired drizzling consistency.
5. Assemble Your Healthy Bowl Dinner Ideas
Divide the fluffed couscous among four bowls. Arrange 3 kofta patties in each bowl. Top with diced cucumber, halved cherry tomatoes, and crumbled feta cheese (if using). Drizzle generously with the tahini sauce and garnish with fresh mint.
Variation Ideas:
- Add a handful of fresh spinach or mixed greens for extra veggies.
- Include Kalamata olives for a briny kick.
- Roast some bell peppers or zucchini to add to the bowls.
- Mix a pinch of red pepper flakes into the kofta for a touch of heat.
Storage Instructions:
Store any leftover Greek Beef Kofta Couscous Bowl components separately in airtight containers in the refrigerator. The kofta, couscous, and fresh toppings will keep well for up to 3 days. Reheat the kofta and couscous gently in the microwave or a skillet before reassembling your healthy bowl dinner.
Frequently Asked Questions (FAQ):
Can I prepare the kofta ahead of time?
Yes, you can form the kofta patties up to a day in advance and store them in the refrigerator until ready to cook.
Is this recipe gluten-free?
No, traditional couscous contains gluten. Use quinoa or brown rice as a substitute to make it gluten-free.
Can I bake the kofta instead of pan-frying?
Absolutely! Bake the kofta at 375°F (190°C) for 15-20 minutes, flipping halfway through, until cooked.
What other vegetables can I add to this bowl?
Consider adding thinly sliced red onion, roasted eggplant, or marinated artichoke hearts.
Can I use a different sauce?
Yes, a dollop of plain Greek yogurt or a tzatziki sauce would also be delicious with this healthy bowl dinner idea.
How can I make this spicier?
Add a pinch of red pepper flakes to the kofta mixture or drizzle with a bit of hot sauce.
