Harissa Beef Stew with Bulgur Sumac Recipe

Today’s recipe can be a healthy and balanced way of incorporating protein, vegetables, and some middle-eastern spices into a quick and delicious meal.

A key advantage of this recipe is that you can replace the beef for vegetarian mince if needed. Moreover, you can store the meal in the fridge and this way you can eat it the following day. So it should be practical and not too expensive.

Ingredients

• Ground Beef (85/15), 1 pound (454 g)
• Tomato, Fresh, Cherry, 1 cup (142 g)
• Tomato, Canned, 0.5 c (118 g)
• Spinach, 3 ounces (84 g)
• Plain Yogurt (Whole Milk), 1 container (6 oz) (170 g)
• Bulgur, 1 cup (140 g)
• Harissa seasoning, upc: 04020116, 0.25 tsp (1 g)
• Sumac, 1 serving (1 g)
• Paprika, 1 teaspoon (2 g)
• Chili Powder, 1 teaspoon (2 g)
• Olive Oil, 1 tsp (5 g)
• Garlic, 1 garlic clove (4 g)
• Table salt, 1 teaspoon (5 g)
• Fennel, 0.5 cup, sliced (44 g)

Preparation instructions

1. Heat a pan with olive oil to high heat
2. Add the beef mince and break with a wooden spoon
3. Let the beef cook until browned
4. Whilst the beef cooks, wash and chop the cherry tomatoes
5. Add the tomatoes to the pan
6. Chop and add the garlic to the pan, mix well
7. Boil some water in a separate saucepan and add the bulgur there. It should absorb all water in the pan and take about 10 minutes to cook. You can add extra water if absorbed too quickly.
8. Once the beef and tomato is cooked a bit, add the salt, paprika, chilli (optional), harissa spice, and canned tomato and mix well.
9. Wash the spinach and mix well in the pan
10. Once the bulgur is cooked, add sumac and mix well
11. Serve in a plate with the sumac and beef stew side by side, top with yoghurt and fresh chopped fennel

Macronutrient analysis

This recipe has a high amount of protein and fiber per serving, and is relatively high in calories. It’s a big portion. If fewer calories are needed, the amount of beef and bulgur can be reduced and the amount of vegetables can be increased to add bulk.

Nutritional analysis has been performed using NutriAdmin.

Micronutrient Analysis

Here is the full micronutrient analysis with US DRI calculated for a 30 year old male. Analysis has been performed with NutriAdmin.

Further reference

You can see a short video of this recipe in our NutriAdmin TikTok Channel.

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You can download the full PDF file for this recipe below.