Egyptian Rice Bowl

Inspired by Koshari, a traditional street food in Egypt, this weeknight rice bowl features a hearty mixture of protein and fibre-rich whole grain, beans and ground beef, all topped with a zesty tomato salsa. This meal gets an iron boost with the synergy-effect of combining meat, beans, chard and whole grain.

Tip:

• Add a good pinch of chili flakes to sautéed greens for a little heat.
• Use whatever canned beans you have on hand such as kidney, navy, chickpeas or even mixed beans.

Salsa

• 1 tbsp olive oil
• 4 tsp white vinegar
• 1/2 tsp sugar
• 1/4 tsp salt
• 3 ripe tomatoes, seeded and chopped
• 1 shallot, thinly sliced
• 1/3 cup chopped parsley

Rice & Beef

• 1 tbsp olive oil
• 1 lb (500 g) lean ground beef
• 2 tsp ground cumin
• 1/2 tsp salt
• 1/2 tsp ground cinnamon
• 1/4 tsp each ground allspice and nutmeg
• 1/4 tsp each ground ginger and coriander
• 3 cloves garlic, minced
• 1 cup brown rice
• 1 cup no-salt added canned kidney beans or chickpeas, rinsed and drained

Instructions

Salsa

1. Whisk oil with vinegar, sugar and 1/4 tsp salt until dissolved. Add tomatoes, shallot and parsley. Let stand at room temperature until ready to serve.

Rice & Beef

1. Heat oil in a large, nonstick skillet set over medium-high heat. Crumble in beef. Stir in cumin, salt, cinnamon, allspice, nutmeg, ginger, coriander and garlic. Cook, breaking up into small crumbles, for 5 to 7 minutes or until browned.
2. Stir in rice and beans until well combined. Add 3 cups water. Bring to a boil; cover and reduce heat. Cook for 20 to 25 minutes or until liquid is absorbed. Remove from heat. Let stand for 5 minutes. Fluff with a fork. Serve over wilted greens and top with salsa.

Wilted Greens

1. Heat 1 tbsp oil with 1 crushed clove garlic in a large skillet set over medium-high heat. Add 1 bunch trimmed, washed and torn rainbow Swiss chard or kale. Season with salt and pepper. Cook, stirring occasionally, for 3 to 5 minutes or until wilted.