avec couscous, carottes rôties et houmous à l’ail
Ingrédients : Bœuf haché • Courgette • Carottes • Poivron • Houmous (pois chiches (pois chiches, eau, sel), huile de soya, tahini (sésame), eau, sel, jus de citron concentré, sucre, fécule de maïs modifiée, ail, huile d'olive, huile de canola, huile de tournesol, poudre d'ail, épices, arôme naturel, gomme xanthane, acide citrique, acide phosphorique, bisulfate de sodium, sorbate de potassium, benzoate de sodium, EDTA de calcium disodique) (sésame) • Couscous marocain (semoule de blé dur) (blé) • Mayonnaise (huile de canola et/ou de soya, œuf entier liquide, jaune d'œuf surgelé, eau, sel, sucre, vinaigre, jus de citron concentré, extrait d'épices, moutarde, acide lactique, EDTA de calcium disodique) (moutarde, œuf) • Feta (lait pasteurisé, lait partiellement écrémé, substances laitières modifiées, eau, sel, lipase, culture bactérienne, enzyme microbienne, cellulose, sorbate de potassium, acide lactique, natamycine, chlorure de calcium) (lait) • Chapelure panko (farine de blé blanchie, levure, sucre, sel) (blé) • Sauce tahini (eau, tahini (sésame), amidon de maïs modifié, sucre, vinaigre, sel, jus de citron concentré, huile végétale, ail, huile de canola, épices, arôme naturel, lécithine de soya, gomme xanthane, acide citrique, acide lactique, sorbate de potassium, benzoate de sodium, EDTA de calcium et de disodium) (soya, sésame) • Persil • Mélange d’épices à dukka (épices, graines de sésame, sel, farine de pois chiches, sucre (maltodextrine, sucre), huile de canola, dioxyde de silicium) (sésame) • Ail.
Allergens
Utensils
Tags
Bœuf haché
250 g
Hummus
4 tbsp
Carotte
1 unit(s)
Poivron
1 unit(s)
Persil
7 g
Épices à dukka
7 g
Courgette
1 unit(s)
Gousses d'ail
2 unit(s)
Mayonnaise
2 tbsp
Chapelure panko
0.165 cup
Feta, émietté
0.25 cup
Sauce tahini
1 tbsp
Couscous
0.25 cup
Sel
0.63 tsp
Poivre
0.25 tsp
Huile
2 tbsp
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- To a medium pot, add 1/2 cup (1 cup) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high heat. Once boiling, remove from heat, then add half the couscous (use all for 4 servings).
- Stir to combine. Cover and let stand for 5 min. When couscous is tender, fluff with a fork.
- Meanwhile, halve zucchini lengthwise, then cut into 1/4-inch half-moons.
- Core, then cut pepper into 1/2-inch pieces.
- Peel, then cut carrot into 1/2-inch rounds.
- Peel, then mince or grate garlic.
- Roughly chop parsley.
- To a medium bowl, add beef, Dukkah Spice, half the panko (all for 4 portions), half the garlic, half the parsley and 1/4 tsp (1/2 tsp) salt.
- Season with pepper, then combine.
- Roll beef mixture into 6 (12) 2-inch logs.
- On one side of a parchment-lined baking sheet, arrange koftas.
- On the other side of the baking sheet, add carrots and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then toss to coat.
- Roast in the middle of the oven for 12-16 min, until carrots are tender and koftas are cooked through.**
- Meanwhile, heat a large non-stick pan over medium-high.
- When hot, add 1 tbsp oil, then zucchini and peppers. (NOTE: For 4 servings, cook in 2 batches, using 1 tbsp oil per batch.)
- Season with salt.
- Cook for 6-8 min, stirring often, until veggies are tender-crisp.
- To a small bowl, add hummus, half the tahini sauce (use all for 4 servings), mayo, 2 tsp (4 tsp) water and remaining garlic.
- Season with salt and pepper, then stir to combine.
- Fluff couscous with a fork. Season with salt and pepper.
- Divide couscous, veggie hash and roasted carrots between plates, then top with beef koftas.
- Spoon garlic hummus over top.
- Sprinkle with feta and remaining parsley.
800
kcal
Calories
52
g
Fat
13
g
Saturated Fat
47
g
Carbohydrate
11
g
Sugar
7
g
Dietary Fiber
36
g
Protein
95
mg
Cholesterol
1520
mg
Sodium
0.5
g
Trans Fat
1200
mg
Potassium
175
mg
Calcium
5.5
mg
Iron
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