Kafta bowl
This recipe was created by Humane World for Animals’ expert chefs and approved by our team of registered dietitians.Click here to view and print the PDF version of this recipe.
Servings: 12
Serving size: 18.35oz
Ingredients
- 3 tablespoons Olive oil blend
- 4 cups Vegetables, frozen, mixed, onion and peppers mix
- 1 tablespoon Garlic cloves, peeled, minced
- ¾ cup Tomato paste
- 6 cups Water, hot
- 1 tablespoon Coriander seed, ground
- 2 teaspoons Salt
- 1 ½ teaspoons Ground cumin
- 1 ½ teaspoons White granulated sugar
- ¾ teaspoon Allspice, ground
- 36 Vegan meatballs, Italian style preferred
- 7 cups Potatoes, diced, frozen
- 12 cups Brown rice, long grain, cooked
Instructions
- In a pan on medium heat, add oil. Once heated, add onion & pepper mix along with garlic. Cook down for 3-5 minutes. Add tomato paste and cook down for an additional 1-2 minutes or until fragrant.
- Add water, coriander, salt, cumin, sugar and allspice to pan and allow stew to come to a boil.
- Add meatballs and potatoes to pan, cover, and reduce to a simmer. Allow mixture to simmer for 15-20 minutes or until meatballs and potatoes are cooked through. Remove cover, and allow stew to simmer for an additional 5 minutes until thickened.
For service
- Add 1 cup of rice to bowl, and top with 3/4 cup of stew and three meatballs.
Notes
Crediting: Each serving provides 2 oz eq meat/meat alternate, 2 oz eq grains, ½ cup other vegetable, and ¼ cup other vegetable.
*The nutrition information is an estimate based on general ingredients. These amounts will vary based on the products you are using.
Nutrition
Serving: 18.35oz | Calories: 370kcal | Carbohydrates: 68g | Protein: 8g | Fat: 8g | Saturated Fat: 1g | Sodium: 300mg | Fiber: 7g | Sugar: 5g