|Middle Eastern Spicy Ground Beef with Baharat, Mint, and Cilantro; I loved this with some fat-free Greek yogurt on top.|
When I posted the recipe for Effie's Easy and Amazing Cottage Cheese Salad with Za'atar, I shared how a reader from Israel named Effie had sent me a lovely box of middle eastern spices. One of the things in the box was Baharat Seasoning, and this Spicy Middle Eastern Ground Beef was the first recipe I tried using it. I found a lot of recipes and online sources to get the Baharat Seasoning (which I'll share after the recipe) so don't be discouraged from trying this if you don't have it in your spice rack. I really liked this dish, which I ate over whole wheat couscous and with a generous dollop of fat-free Greek yogurt on top. Thanks again Effie for introducing me to something new!
I started with this recipe for Spicy Ground Meat with Baharat, which I changed just a little. The recipe starts with a spice paste that uses a lot of spices, some in very small amounts, and I'm guessing that if you didn't have every single one of those you could get by with the spices you have on hand, but don't skip the Baharat Seasoning which is stirred in at the end. It seems like Baharat is a mixture like curry powder where ingredients can vary. Most versions I found had lots of black pepper and either hot paprika or other hot peppers though, and you'll want to check the spices on the mixture you use or make and add more or less of it in this recipe to taste, depending on how much heat you like.
Mix together the coriander, cumin, cardamom, caraway, and turmeric with enough water to make a paste.
Cook the couscous according to package directions. I loved this with Whole Wheat Couscous, but you could also eat it over brown rice or quinoa if you prefer.
Then add the spice paste and saute for about 2-3 minutes more. (Don't skip this step!) Remove the seasoned onions to a bowl, but don't wipe out the pan.
Add the ground beef and cooked until it's nicely browned, breaking apart with the back of the turner as it cooks.
Then add the petite dice tomatoes and seasoned onions and simmer until the liquid has evaporated and the tomatoes are well-softened.
Stir in the Baharat seasoning and cook 2-3 minutes, then add the chopped mint and cilantro and turn off heat. Serve the spice meat over couscous, rice, or quinoa.
(Makes 4-6 servings; recipe adapted from Spicy Ground Meat with Baharat from The Spice House.)
Spice Paste Ingredients:
1 tsp. ground coriander
1/2 tsp. ground cumin
1/2 tsp. ground cardamom
1/4 tsp. ground caraway
1 tsp. ground turmeric
1 T vegetable oil (I used Grapeseed Oil)
1 cup finely minced onion
2 tsp. minced garlic
1 tsp. minced ginger root
1 1/4 lb. extra lean ground beef (I used beef with 7% fat)
1 can (14.5 oz.) petite dice tomatoes
2 tsp. Baharat Seasoning (or to taste; some versions of this mixture are quite spicy so check your package)
2-3 T chopped fresh cilantro
2-3 T chopped fresh mint
couscous, rice, or quinoa for serving (I served it over Whole Wheat Couscous.)
fat-free Greek yogurt for serving, if desired
Start cooking the couscous, rice, or quinoa according to package directions. Mix together the ground coriander, ground cumin, ground cardamom, ground caraway, and ground turmeric with enough water to make a paste and set aside.
Heat the oil in a heavy frying pan over medium-high heat, add the onion, garlic, and ginger, lower heat to medium and saute until the onions are starting to soften, about 8 minutes. Add the spice paste mixture and saute 2-3 minutes more, until the spices are fragrant. Remove the seasoned onions to a bowl, but don't wipe out the pan.
Add the ground beef and increase heat to medium-high. Cook beef, breaking apart with the back of the turner, until the meat is cooked through and nicely browned. Lower heat to medium and add the canned tomatoes with juice and the seasoned onions. Let simmer about 20 minutes, or until the liquid has evaporated and the tomatoes are well-softened.
Stir in the Baharat seasoning and cook 2-3 minutes more. Add the chopped cilantro and chopped meat and turn off heat. Serve the spicy meat over couscous, brown rice, or quinoa, topped with a dollop of fat-free Greek yogurt if desired.
I haven't tried freezing the meat mixture, but my guess is that this freezes well, especially if you freeze it without the cilantro and mint and add those when you serve it.
Recipes and Sources for Baharat Seasoning:
Baharat Seasoning Recipe from The Kitchn
Baharat Seasoning Recipe from Wikipedia
Baharat Seasoning Recipe from Eat With Me
Buy Baharat from The Spice House
South Beach Suggestions:
This recipe would be suitable for phase 2 or 3 of the South Beach Diet if eaten over couscous, rice, or quinoa. You could eat the meat inside lettuce leaves or over vegetables for phase one. It's important to use ground beef with less than 10% fat if you're making this for South Beach.
More Ideas for Using Baharat Seasoning:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Turkish Chickpea Stew with Squash, Potatoes, and Baharat from One Perfect Bite
Beef Meatball, Olive, and Lemon "Tajine" with Tehineh Sauce from An Open Cupboard
Kasha Pilaf with Dates, Pistachios, and Baharat from Herbivoracious
Tunisian Stuffed Potatoes from Israeli Kitchen
Braised Baharat Chicken from Eat With Me
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)