Beef Keema & Bulgur Breakfast Skillet

Per serving

Calories

703

Protein

43 g

Carbs

72 g

Fat

27 g

Fibre

13 g

Vitamins and minerals, % of a day’s needs

• Iron48%
• Vitamin D1%
• B12138%
• Zinc101%
• Magnesium53%
• Omega-314%
• Folate30%
• Calcium10%
• Potassium28%
• Vitamin C49%
• Riboflavin29%

Worked out from the ingredients. How we work out our numbers

Ingredients

• 300 g Beef mince (lean)
• 160 g Bulgur wheat
• 160 g Frozen peas
• 160 g Onion
• 200 g Tomatoes
• 20 ml Olive oil
• 3 Garlic cloves
• 15 g Ginger
• 2 tsp Ground cumin
• 1 tsp Ground coriander
• 1 tsp Salt
• 0.5 tsp Black pepper

Method

1. 1

   Finely chop the 160g of onion and the 200g of tomatoes, mince 3 garlic cloves and grate the 15g of ginger.

2. 2

   Heat 20ml of olive oil in a deep skillet over medium heat and cook the chopped onion for 5 minutes, until soft and translucent at the edges.

3. 3

   Raise the heat to medium-high, add the 300g of lean beef mince and cook for 6 minutes, breaking it up with a spoon, until no pink remains and the base of the pan is browning.

4. 4

   Stir in the garlic, ginger, 2 teaspoons of ground cumin and 1 teaspoon of ground coriander and cook over medium heat for 1 minute, until the spices smell toasted rather than dusty.

5. 5

   Add the chopped tomatoes, the 160g of bulgur wheat and 400ml of water, season with 1 teaspoon of salt and a half teaspoon of black pepper, and bring it over high heat until bubbling steadily.

6. 6

   Cover, drop the heat to low and cook for 7 minutes, until the bulgur has swollen and taken up nearly all the liquid.

7. 7

   Stir through the 160g of frozen peas, cover again and cook over low heat for 2 minutes, until they are hot and bright green. Fork through and divide between 2 bowls.