Beef Koftas and Middle Eastern Style Veg
with Tomato & Parsley Couscous
16 Green SmartPoints® per serving
16 Blue SmartPoints® per serving
16 Purple SmartPoints® per serving
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The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
4
Bamboo Skewers
¾
Courgette
(May contain traces of: Celery)
125
Baby Plum Tomatoes
1
Flat Leaf Parsley
120
Couscous
(Contains: Cereals containing gluten May contain traces of: Soya)
10
Panko Breadcrumbs
1
Ground Cumin
1
Mild Paprika
20
Chicken Stock Paste
240
British Beef Mince
60
Tomato Puree
Not included in your delivery
2
Water for the Breadcrumbs
150
Water for the Sauce
½
Sugar for the Sauce
240
Water for the Couscous
Utensils
Cooking Instructions and Tips
Preheat your oven to 200°C. Fill and boil your kettle. Soak the skewers in cold water to prevent them burning. Trim the courgette, then quarter lengthways. Cut widthways into 2cm pieces. Halve the tomatoes. Roughly chop the parsley (stalks and all).
Put the couscous in a bowl. Pour the boiling water for the couscous (see ingredients for amount) and half the chicken stock paste into the bowl, cover tightly with cling film or a lid and leave to the side for 10 mins or until ready to serve.
Meanwhile, pop the breadcrumbs into a medium bowl. Add the water for the breadcrumbs (see ingredients for amount), half the cumin, half the paprika and season with salt and pepper. Add the beef mince. Mix with your hands until combined and shape into 2 sausage shapes per person. Flatten to make koftas and thread a skewer into each one. Pop onto a large baking tray and bake on the top shelf of your oven until browned on the outside and cooked through, 12-15 mins. IMPORTANT: Wash your hands and equipment after handling raw mince. The koftas are cooked when no longer pink in the middle.
Heat a frying pan on high heat (no oil). When hot, add the courgette and cook until charred, 6-8 mins total. Turn only every couple of mins - this will result in the courgette picking up some nice colour. Once cooked, season with salt and pepper, then transfer the courgette to a bowl.
Once the courgette is charred, pop the pan back on medium heat with a drizzle of oil. Add the remaining cumin, paprika and chicken stock paste, tomato puree, water for the sauce, sugar (see ingredients for both amounts) and half the tomatoes. Bring to the boil. Reduce the heat and simmer until slightly thickened, 5-6 mins, then stir in the charred courgettes.
Once the couscous is cooked, fluff it up with a fork. Add the remaining tomatoes and half the chopped parsley, then season to taste. Stir together, then divide the couscous among your plates. Top with the veg and 2 koftas per person. Sprinkle on the remaining parsley. Enjoy!
