Background and History
North African cuisine is a fusion of diverse cultural influences, including Berber, Arabic, and Mediterranean traditions. It boasts a rich tapestry of flavors and spices, often celebrated for its hearty and aromatic dishes. The North African Beef and Brown Rice recipe is a prime example, showcasing the region’s culinary prowess through a delicious blend of tender beef, fragrant spices, and wholesome brown rice.
Serves
4 servings
Time
- Preparation Time: 15 minutes
- Cooking Time: 45 minutes
- Total Time: 1 hour
Ingredients
- 1 pound (450g) lean beef, cubed
- 1 cup (200g) brown rice
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground ginger
- Salt and pepper to taste
- 2 cups (480ml) beef or vegetable broth
- 1/4 cup (15g) chopped fresh parsley, for garnish (optional)
Instructions
- Heat olive oil in a large skillet or pot over medium heat.
- Add chopped onion and minced garlic, sauté until softened, about 3-4 minutes.
- Add cubed beef, cook until browned on all sides, about 5-7 minutes.
- Stir in ground cumin, ground coriander, paprika, ground cinnamon, ground ginger, salt, and pepper. Cook for another 1-2 minutes to toast the spices.
- Add brown rice to the skillet, coat it with the spices and beef mixture.
- Pour in beef or vegetable broth, bring to a boil.
- Once boiling, reduce heat to low, cover the skillet, and simmer for 30-35 minutes, or until rice is tender and liquid is absorbed.
- Fluff rice with a fork, adjust seasoning if necessary.
- Garnish with chopped fresh parsley, if desired, and serve hot.
Nutrition Facts (per serving)
- Calories: 380
- Total Fat: 10g
- Saturated Fat: 3g
- Cholesterol: 70mg
- Sodium: 480mg
- Total Carbohydrates: 39g
- Dietary Fiber: 3g
- Sugars: 2g
- Protein: 32g
Notes:
- Customize by adding vegetables like bell peppers, carrots, or tomatoes.
- For a vegetarian version, substitute beef with chickpeas or tofu.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Allergy Warning
Contains garlic and onion. Adjust ingredients accordingly for allergies.
What is the most popular food in North Africa?
Couscous is arguably the most popular food in North Africa. It’s a staple dish made from steamed semolina grains, often served with stewed vegetables, meats, or fish.
What to add to brown rice while cooking?
While cooking brown rice, you can add various ingredients to enhance its flavor, such as herbs like thyme or rosemary, diced onions, minced garlic, or even a dash of lemon juice for a refreshing twist.
What are the flavors of North Africa?
North African cuisine is characterized by bold and aromatic flavors, including cumin, coriander, paprika, cinnamon, ginger, and a variety of herbs like mint and parsley. These flavors create a rich and complex culinary experience.
What meals can be made from ground beef and rice?
Ground beef and rice are versatile ingredients that can be used to create a wide range of dishes, including stuffed peppers, meatballs, beef stir-fry with rice, beef and rice casseroles, and beef and rice burrito bowls.
Is eating ground beef and rice healthy?
Ground beef and rice can be part of a healthy diet when prepared with lean beef, whole grain rice, and balanced with vegetables. However, moderation is key, and it’s essential to consider portion sizes and overall dietary balance.
Why do bodybuilders eat ground beef and rice?
Bodybuilders often consume ground beef and rice because it provides a good balance of protein and carbohydrates, which are essential for muscle growth and recovery after intense workouts. Additionally, ground beef is rich in essential nutrients like iron and zinc.
Can I eat 1kg of beef every day?
Eating 1kg of beef every day may not be advisable for most people due to potential health risks associated with excessive red meat consumption, such as increased risk of heart disease and certain cancers. It’s essential to balance meat intake with other nutritious foods.
Is it okay to eat ground beef every day?
Eating ground beef every day may not be ideal as it could lead to an imbalance in nutrients and potential health risks associated with excessive red meat consumption. Variety in protein sources is recommended for a well-rounded diet.
Which ground beef is best for muscle growth?
Lean ground beef, such as those labeled as 90% lean or higher, is often preferred for muscle growth due to its high protein content and lower fat content. This provides the necessary amino acids for muscle repair and growth without excessive saturated fat intake.
Why do bodybuilders eat ground beef?
Bodybuilders often choose ground beef for its high protein content, essential nutrients like iron and zinc, and versatility in meal preparation. It’s a convenient and flavorful source of protein that supports muscle building and recovery.
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