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Beef Kofta Curry with Rice, Beans, and Peas⏱ 40 min total
Recipes

Beef Kofta Curry with Rice, Beans, and Peas

Per 1 serving · 496 g · 21 ingredients

Calories
676
34%
of a 2,000 cal day
  • Protein
    30g
    17% of calories
  • Carbs
    68g
    39% of calories
  • Fat
    34g
    44% of calories
Portion

At a glance

One serving of Beef Kofta Curry with Rice, Beans, and Peas (496 g) has 676 calories, with 30 g of protein, 68 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (44% of calories). It is high in protein (59% DV), dietary fiber (38% DV) and Vitamin C (74% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 34%, 89% and 20% of the daily value.

Per 100 g
136cal
low energy density
Protein per 100 cal
4.4g
Net carbs
57g
carbs minus fiber
Fiber
11g
9.5 g sugar

High in

20%+ of the daily value

  • Protein59%
  • Dietary fiber38%
  • Vitamin C74%
  • Vitamin K48%
  • Thiamine50%
  • Riboflavin (B2)27%

Good source of

10–19% of the daily value

  • Vitamin A13%
  • Vitamin E11%
  • Choline18%
  • Calcium13%

Watch

20%+ of the daily value

  • Sodium34%
  • Saturated fat89%
  • Cholesterol20%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 25 min
  1. 1

    In a bowl, combine the canned lentils, salt, pepper, garam masala, and ground beef. Mix gently until evenly combined, then shape into small log-shaped kofta (about 12 total).

  2. 2

    Heat the olive oil in a large skillet over medium-high heat. Brown the kofta on all sides until cooked through, 6–8 minutes total; transfer to a plate.

  3. 3

    Cook the rice with the cardamom according to package directions. Add the halved green beans during the last 5–7 minutes so they cook through with the rice; keep warm.

  4. 4

    In a food processor, blend the tomatoes, ginger, scallions, half of the red chili, cilantro stems (reserve leaves), turmeric, honey, curry paste, and coconut milk until smooth.

  5. 5

    Return the skillet to medium heat and pour in the blended sauce. Bring to a boil, then reduce to a gentle simmer for 6–8 minutes; season to taste with salt and pepper. Add the kofta to the sauce and simmer 2 minutes to warm through.

  6. 6

    Stir the peas into the hot rice and let stand 2–3 minutes until heated through.

  7. 7

    Thinly slice the remaining chili and roughly chop the reserved cilantro leaves. Serve the kofta curry with the rice; garnish with chili, cilantro, a spoonful of yogurt, and lemon wedges.

Vitamins & minerals

Amounts for 1 serving (496 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A118 μg
13%
Vitamin C67 mg
74%
Vitamin D0.1 μg
1%
Vitamin E2 mg
11%
Vitamin K58 μg
48%
Thiamine1 mg
50%
Riboflavin (B2)0.3 mg
27%
Niacin8 mg
52%
Vitamin B61 mg
57%
Folate (B9)270 μg
68%
Vitamin B122 μg
81%
Pantothenic acid2 mg
36%
Choline100 mg
18%

Minerals

NutrientAmount% Daily Value
Calcium132 mg
13%
Iron9 mg
115%
Potassium1,148 mg
24%
Magnesium117 mg
28%
Phosphorus439 mg
63%
Zinc6 mg
54%
Copper1 mg
72%
Manganese2 mg
75%
Selenium24 μg
43%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene140 μg—
Arginine2 g—
Aspartic acid3 g—
Beta carotene1,279 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride31 μg—
Fructose3 g—
Galactose0.1 g—
Glucose3 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.2 g—
Isoleucine1 g—
Lactose0.4 g—
Leucine2 g—
Lycopene2,374 μg—
Lysine2 g—
Maltose0.1 g—
Methionine1 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol4 μg—
Serine1 g—
Starch2 g—
Sucrose2 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.1 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 676 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 128min
    Walking (3.5 mph)
  • 81min
    Cycling (moderate)
  • 56min
    Running (6 mph)
  • 95min
    Swimming laps

Common questions

How many calories are in Beef Kofta Curry with Rice, Beans, and Peas?

One serving of Beef Kofta Curry with Rice, Beans, and Peas (1 serving) has 676 calories, which works out to 136 calories per 100 g. That is about 34% of a 2,000-calorie day.

Are Beef Kofta Curry with Rice, Beans, and Peas high in protein?

It provides a solid 30 g of protein per serving (59% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Beef Kofta Curry with Rice, Beans, and Peas keto-friendly?

It is hard to fit into a strict keto diet. One serving has 57 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Beef Kofta Curry with Rice, Beans, and Peas?

778 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Beef Kofta Curry with Rice, Beans, and Peas?

9.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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