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INGREDIENTS
| 4 tsp |
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20 mL |
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mild, medium or hot curry powder |
| ¼ tsp |
|
1 mL |
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EACH dried chili pepper and ground cumin |
| 1 tbsp |
|
15 mL |
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vegetable oil |
| 1 |
|
1 |
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EACH onion and celery stalk, diced |
| 1 cup |
|
250 mL |
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EACH small cauliflower florets and grated carrot |
| 1 |
|
1 |
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garlic clove, minced |
| 1 tbsp |
|
15 mL |
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red wine vinegar |
| 1 lb |
|
500 g |
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Lean Ground Beef |
| ½ tsp |
|
2 mL |
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dried thyme |
| 1 |
|
1 |
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plum tomato, diced |
| 1½ cups |
|
375 mL |
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cooked green lentils |
| 3 tbsp |
|
45 mL |
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fresh lemon juice |
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Salt and freshly ground pepper |
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Chopped fresh corinader |
PREPARATION TIME: 20 min
COOKING TIME: 10 min
DIRECTIONS
In a large deep skillet, toast curry powder, chili pepper and cumin using medium-high heat for 30 seconds or until fragrant.
Add oil, onion, celery, cauliflower, carrot and garlic; cook, stirring for 3 minutes until beginning to brown. Add vinegar, ground beef and thyme to pan, stirring up any browned bits from the bottom of the pan. Break up beef into small chunks with back of wooden spoon; cook 5-6 minutes until browned. Stir in tomato and lentils; heat through.
Just before serving, stir in the lemon juice and season with salt and pepper to taste. Garnish with coriander and serve with hot cooked rice.
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NUMBER OF SERVINGS: 5 - 6 SERVINGS
NUTRITION INFORMATION PER SERVING
| 263 Calories |
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13 g Fat |
| 20 g Protein |
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17 g Carbohydrates |
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An excellent source of Iron (28 % RDI)
and Zinc (47 % RDI)
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TIP
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To prepare lentils, cook 2/3 cup (150 mL) dried geen lentils at a simmer in 1½ cups (375 mL) salted water for about 30 min or until just soft but not mushy.
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Click here to visit Beef Information Centre's official website.
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