Mince Curry with Couscous and Tomato Onion Salad

Name: Mince Curry with Couscous and Tomato Onion Salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 3 servings
Cuisine: South African
Ingredients: 1 tablespoon olive oil; 1 pound ground beef (lean); 1 yellow onion (medium, diced); 2 clove garlic (minced); 1 tablespoon curry powder; 0.5 teaspoon ground cumin; 0.25 teaspoon cayenne pepper; 1 can diced tomatoes (14.5 ounce, undrained); 0.5 cup beef broth; 0.5 teaspoon salt (divided); 0.25 teaspoon black pepper (divided); 1 cup quick-cooking couscous (uncooked); 1.25 cup water (hot); 2 Roma tomatoes (diced); 0.5 red onion (small, thinly sliced); 1 tablespoon white vinegar; 2 tablespoon fresh cilantro (chopped)

A quick and aromatic ground beef curry, mildly spiced and served with fluffy couscous and a refreshing, tangy tomato and onion salad.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 3
Cuisine: South African
Difficulty: Easy
Cost: $5.05/serving

Dietary

Nut-Free
Dairy-Free
High-Protein
High-Fiber

Ingredients

1 tablespoon olive oil
1 pound ground beef (lean)
1 yellow onion (medium, diced)
2 clove garlic (minced)
1 tablespoon curry powder
0.5 teaspoon ground cumin
0.25 teaspoon cayenne pepper
1 can diced tomatoes (14.5 ounce, undrained)
0.5 cup beef broth
0.5 teaspoon salt (divided)
0.25 teaspoon black pepper (divided)
1 cup quick-cooking couscous (uncooked)
1.25 cup water (hot)
2 Roma tomatoes (diced)
0.5 red onion (small, thinly sliced)
1 tablespoon white vinegar
2 tablespoon fresh cilantro (chopped)

Instructions

Heat olive oil in a large skillet over medium-high heat. Add the ground beef and cook, breaking it up with a spoon, until browned, about 5 minutes. Drain any excess fat.
Add the diced yellow onion and minced garlic to the skillet with the beef. Cook for 3-4 minutes, until the onion softens. Stir in the 1 tablespoon curry powder, ground cumin, and cayenne pepper (if using). Cook for 1 minute more, until fragrant.
Pour in the diced tomatoes (undrained) and beef broth. Bring to a simmer, then reduce heat to low, cover, and let simmer for 5-7 minutes, allowing flavors to meld. Season the mince with 1/4 teaspoon salt and 1/8 teaspoon black pepper.
While the mince curry simmers, prepare the couscous: Place quick-cooking couscous in a heatproof bowl. Pour in the hot water and add 1/4 teaspoon salt. Cover and let stand for 5 minutes, then fluff with a fork.
Prepare the tomato and onion salad: In a small bowl, combine the diced Roma tomatoes, thinly sliced red onion, white vinegar, and a pinch of salt and black pepper. Toss gently.
Serve the speedy mince curry over the fluffy couscous, accompanied by the fresh tomato and onion salad. Garnish with chopped fresh cilantro if desired.

Notes

Adjust the amount of cayenne pepper to control the spice level of the curry. The curry can also be made with ground chicken or lamb.

Nutrition (per serving)

Calories: 657
Protein: 42.6 g
Carbohydrates: 72.3 g
Fat: 20.6 g
Fiber: 9 g
Sodium: 838 mg
Saturated Fat: 6.8 g
Sugar: 10.1 g
Cholesterol: 97 mg