Beef Koftas with Puy Lentils Recipe Trail Running Nutrition

Beef Koftas with Puy Lentils

by Shona Stephenson on July 19, 2012

Beef Koftas with Puy Lentils

Great trail running nutrition perfect for a post race recovery meal after long runs or after events. This is a fantastic meal to make instead of spaghetti bolognese. The lentils are high in iron, fibre and are a nutrient packed slow burning carb.

Serves 2, Each Serving has 512 Calories, Fat 21.3g, Sodium 978mg, Carbs 35.9g, Protein 47.4g, Fibre 11.7g.

1 Cup of Puy or French Style Lentils
1 Stock Cube (Whatever flavour you like)
1 Bay Leaf
300g Lean Beef Mince (For weight loss or if you are a female use only 200g)
1 Egg
1 Small handful of finely chopped Parsley
1/2t Cumin
Flour
1T Canola Oil
1 Can of Tomatoes
1T of Tahini

In a medium saucepan 1/2 filled with water, place the Lentils, Stock Cube and Bay Leaf. Bring to the boil and then turn down to a gentle simmer. Cook for about 20 Minutes, you’ll have to check them regularly when they get close to cooked. They go from just right to mushy very quickly. The Lentils are cooked when they still have some some bite to them, make sure you get them out of the water and drain them the minute they’re cooked.

While the Lentils are cooking make the Beef Koftas. Beat an egg in a bowl then add the Minced Beef, Parsley and Cumin. Mix together the back of a tablespoon until it’s well combined and the mixture sticks together easily. Roll the mixture into balls with your hands and coat with flour. Shallow fry the balls in a non stick pan with the oil.

When the Beef Koftas are cooked all the way through, pour the can of Tomatoes into the pan and turn the heat down to low and cook for 3 or 4 minutes.

To serve put the lentils on the plate, top with the Koftas in Tomato Sauce and then pour the Tahini over the top. If you don’t have Tahini you could use Hummus or Natural Yogurt instead.

This is a great meal to have after a long run or race, it’s got heaps of protein and slow burning carbs. If you’re a female or if you are trying to lose weight then you’d need to cut the meat down to 100g per serve.