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By Karen Burns-Booth 31 Comments
New 5:2 Diet Recipe: Minced Beef and Mint Kheema
Memories of Hong Kong and a New 5:2 Diet Recipe:
Minced Beef and Mint Kheema
Keema served with pau (Indian bun) and green chillies in Mumbai, India
Origin:
Place of origin Pakistan/India
Region or state South Asia
Details:
Food
Main ingredient(s) Meat, peas or potatoes
Keema, Kheema, or Qeema (Sindhi: قيمو,Hindi: क़ीमा, Urdu: قیمہ, pronounced [ˈqiːmaː]; Punjabi: ਕ਼ੀਮਾ) is a traditional South Asian meat dish. Originally this word meant minced meat. It is typically minced mutton curry with peas or potatoes. Keema can be made from almost any meat, can be cooked by stewing or frying, and can be formed into kababs. Keema is also sometimes used as a filling for samosas or naan. (Wikipedia)
New 5:2 Diet Recipe: Minced Beef and Mint Kheema
I remember kheema very well, this dish goes right back to my childhood when I lived in Hong Kong; every Sunday we would go to the USRC (United Services Recreation Club) in Kowloon where they had an amazing curry buffet. Kheema was just one of the exciting dishes on offer, with a plethora of curries available from India, Malaysia, Pakistan and many other South East Asian and Indian Sub-continent countries, as well as South African Cape Malay curry. There were piles of naan breads and baskets of crisp pakoras and samosas, and the “sambals” counter was a sight tobeholdwith bowls of nuts, chopped salad vegetables, chutney, pickle, coconut and crisply fried onion rings and green plantains. The buffet was open all day from Midday, andwhilstthe grown-ups chatted and enjoyed “Singapore Gin Slings” and other Colonial co*cktails, us children ranaroundthe club and playedinthe numerous swimming pools. All that was needed to enjoy a Green Spot(a soft drink of orange juice) or a Seven Up, was your dad’s name and a signature on a “chitty”……as you can imagine, many a “club bill” was received with shock at the end of the month with all the extras that had built up from children “signing” for drinks and “popsies” (ice lollies)!
Memories of Hong Kong and a New 5:2 Diet Recipe: Minced Beef and Mint Kheema
My mum also used to make a version of “Kheema” at home; our family embraced spicy food and curries with vigour and we used to eat curry about once a week in some form or other.Mum’s kheema was made with minced lamb or beef and had potatoes and peas in it – she always made far too much for one meal and the leftovers were used to make “curry puffs” the next day, delectable little curried meat pasties, and a favourite with all the family. Minced beef (or lamb) was always a thrifty option even in those days, and a pound of mince (450g) would feed a family of four with leftovers, which seems incredible in these days of “quarterpoundburgers”. As well as the frugal minced meat element, mum often used to make a big batch of curry sauce for curried eggs and prawns, you just had to add the boiled eggs and peeled cooked prawns to the curry sauce for a fewminutesand a meal was ready. Again, curried eggs was a cheap and cheerful meal and was padded out with steamed rice and sambals.
Memories of Hong Kong and a New 5:2 Diet Recipe: Minced Beef and Mint Kheema
I have based my latest 5:2 diet recipe for Kheema on mum’s recipe, as well as a recipe I remember making twenty odd years ago from an old Weight Watchers cookbook; the recipe makes FOUR portions, and if you are a solo diner, you can freeze the remainder for future “fast day” dining.The recipe is a very low 230 calories per portion and if you serve it with spinach, as I did, then that brings this tasty meal up to about 255 calories (25 calories for a standard portion of steamed fresh spinach) or, why not treat yourself to rice if you have enough calories left for the day, add60 calories for a small portion of 45g of cooked rice, which is still under 300 calories for a main meal. It’s an easy curry to make and is also quite filling too. I will be sharing my mum’s curry puffs recipe soon, as I actually made some with the leftover kheema I had, not for a fast day of course! Next week is the start of Great British Beef Week where the Ladies in Beef will be trying to encourage all of us to buy British, so, why not fly the Anglo-Indian flag next week and make a BIG batch of this delicious curry with some prime British beef, it’s tasty and yet VERY healthy as it’s so low incaloriesand fat.
Memories of Hong Kong and a New 5:2 Diet Recipe: Minced Beef and Mint Kheema
One last tip before I go, DO NOT omit the mint, it really is the “hinge pin” in this recipe and adds a wonderful freshness to the musky spiciness. Dried mint is JUST as good as fresh mint and if you want to garnish the kheema with mint leaves, that’s also agreatway to add a stronger minty flavour to the dish. I have forfeited my Monday Meal Plan today, as I am working with a large UK supermarket on a “thrifty” meal plan, so all my notes will be posted at the end of the week once I have completed my £50 weekly menu. That’s all for today, have a great start to the week and I will see you a little later with a NEW giveaway, so watch out for that! Karen
Memories of Hong Kong and a New 5:2 Diet Recipe: Minced Beef and Mint Kheema
Minced Beef and Mint Kheema
Print recipe
| Serves | 4 |
| Prep time | 5 minutes |
| Cook time | 35 minutes |
| Total time | 40 minutes |
| Meal type | Lunch, Main Dish |
| Misc | Serve Hot |
| Occasion | Barbecue, Casual Party |
| By author | Karen S Burns-Booth |
A lovely low-calorie beef Kheema, which, is an Indian curry that uses minced beef or lamb; it is well worth making the spice mix as shown in the recipe ingredients, as this makes for a more fragrant rather than hot curry, and can be easily measured out before cooking commences. This recipe makes 4 portions of Kheema, which is only 230 calories per portion, and is perfect for the freezer if 4 portions is not needed straight away. Serve this with steamed fresh spinach, (add an extra 25 calories for a medium serving) or with boiled Basmati rice. (add on an extra 60 calories for a small 45g portion of cooked rice) With these serving suggestion ideas, the complete meal is still under 300 calories per serving, making it perfect for anyone following the 5:2 diet for a fast day.
Ingredients
Kheema
- 2 teaspoons rapeseed oil
- 1 large onion, peeled and diced
- 2 cloves garlic, peeled and finely chopped
- 300g extra lean minced beef
- 400g tin of chopped tomatoes (or 450g fresh tomatoes, chopped, when in season)
- 2 tablespoons red lentils
- 2 tablespoons frozen peas (or fresh peas in season)
- 2 tablespoons chopped fresh mint leaves (or 2 teaspoons dried mint)
Kheema Spice Mix
- 1 teaspoon cumin seeds
- 1 teaspoon grated fresh ginger
- 2 teaspoons ground coriander
- 1 teaspoon allspice
- 1 teaspoon cinnamon
- 1/2 teaspoon turmeric
- 1/2 teaspoon chilli powder
Note
A lovely low-calorie beef Kheema, which, is an Indian curry that uses minced beef or lamb; it is well worth making the spice mix as shown in the recipe ingredients, as this makes for a more fragrant curry, and can be easily measured and mixed before cooking commences. This recipe makes 4 portions of Kheema, which is only 230 calories per portion, and is perfect for the freezer if 4 portions are not needed straight away. Serve this with steamed fresh spinach, (add an extra 25 calories for a medium serving) or with boiled Basmati rice. (add on an extra 60 calories for a small 45g portion of cooked rice) With these serving suggestion ideas, the complete meal is still under 300 calories per serving, making it perfect for anyone following the 5:2 diet for a fast day.
Directions
| Step 1 | Heat the oil in a large frying pan or wok, that has a lid. gently fry the onion and garlic for about 3 to 5 minutes, or until it is soft and translucent. |
| Step 2 | Add the Kheema spice mix and fry over a medium heat for about 2 to 3 minutes, or until the spices have released their fragrance and the seeds start to pop, stirring all the time. |
| Step 3 | Add the minced beef and continue to stir fry until the beef is crumbly and has browned. |
| Step 4 | Add the tinned chopped tomatoes and 150mls (1/4 pint) of water and stir well, before adding the red lentils; cover the pan with the lid and simmer over a gentle heat for 15 to 20 minutes. |
| Step 5 | Add the peas and fresh (or dried mint) and continue to cook for a further 5 minutes, making sure the Kheema doesn't boil. |
| Step 6 | Adjust the seasoning with salt and pepper before serving with freshly cooked spinach or rice. |
| Step 7 | Garnish the Kheema with extra freshly chopped mint of you like. |
Memories of Hong Kong and a New 5:2 Diet Recipe: Minced Beef and Mint Kheema
I am entering this into JavelinWarrior’sMadewithLove Mondays event.
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Comments
I’ve been drooling all the way through your post! It sounds delicious. What memories too!
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Karen S says
Thanks so much Agnieszka! I hope you enjoy this recipe if you make it!
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Hamilton says
It’s so lovely hearing about your childhood in Hong Kong. HK holds a special place in my heart too.
Lovely recipe Karen! Xxx
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Karen S says
Thanks Hamilton, did you live there too? Thanks for leaving a comment, lovely to meet you!
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sallybr says
I love kheema curry, got a recipe from a friend a few months ago and made it for the first time then. I will compare with your recipe, but I think I already like yours better, the spinach seems perfect to me
Loved this post….
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Karen S says
Thanks so much Sally! Do let me know if you try this recipe, and YES, it is LOVELY when served with spinach!
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charlene says
Your pictures are always so stunning! I love beef kheema and I am getting hungry reading about your childhood memories. Thanks for sharing your recipe x
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Karen S says
THANKS so much for your LOVELY comments Charlene! Karen
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Karen, thanks for introducing the Kheema spice mix to me! I love spicy dishes, so it’s great to experiment with new marinades/rubs and spice mixes. Lovely to hear about your childhood memories too 😉
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Karen S says
See AlsoEasy Homemade Pita Bread RecipeThanks Jacqueline! I love this spice mix and it is also wonderful when used with prawns too.
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Anneli (Delicieux) says
Yum yum yum. This sounds really good and I will definitely make this for the family asap. I love those spices in dishes. They are so interesting and pack a real flavour punch. AND the dish is low fat you say? Well, I am sold 🙂
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Karen S says
Merci Anneli! YUP! Low-calorie, only 230 calories per serving sans rice (about 290 cals with rice, which is still LOW!) Karen 🙂
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Ted says
Oh my gosh….. It looks so delicious!!!
I would like to try it for myself this weekend! Thank you for your great post!Reply
Karen S says
Thanks Ted! Enjoy this if you make it. Karen
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Javelin Warrior says
Karen, I didn’t know you lived in Hong Kong! How cool and what an experience for a child… I love the sound of this dish and the color is amazing with the tomatoes and lentils… Love the spice mix! Typically canned tomatoes are frowned upon in the Made with Love Monday series, but I’m allowing because tomatoes are not season and everything else is from-scratch. Thanks so much for sharing!
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Karen S says
Thanks JW! I added that this recipe can be made with FRESH tomatoes when in season! Karen
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Jim Abston says
I love Asian Food! I love how the Asians cook their food in a traditional way with all the spices in it. Anyway, this recipe is really great. I will make this on the weekend. Thanks for sharing! 😀
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Karen S says
Thanks Jim! Do let me know how you enjoyed it! Karen
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Susan o says
How exciting to have lived in Hong Kong. This recipe looks yummy and such a great array of spices. Great photos!
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Karen S says
Thanks Susan, I LOVED Hong Kong and lived there most of my formative years! Karen
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Anneli (Delicieux) says
I cooked this for dinner last night and we all loved it! My husband especially who said we should have it all the time! Really great spices – it was like a much more interesting chilli con carne. Really lovely Karen. This is set to become a regular here 🙂
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Nisha Hampal says
This kheema sounds lovely. I am always looking for new curry recipes, so will have to give it a go. It sounds like it would be great with lamb too – can’t beat lamb and mint!
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Maya Russell says
I love kheema. One of my favourite dishes.
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Lisa Williams says
this looks so delicious I really have to try it thank you for the post 🙂
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Torie says
I adore Kheema and yours looks particularly delicious and enticing. Great post !
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Maya Russell says
Mmmm! Love क़ीमा. Have shared on Twitter: https://twitter.com/maisietoo/status/354836393597485058
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Lisa Williams says
tweeted to share
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Tracy Nixon says
Lovely! Sharing via G+1
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Lydia says
Looks very delicious, how many portions do you get with your receipe, as l will make it and freeze into indivial bags x
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Karen says
Thanks Lydia, the portions are shown top right in the printable recipe box, and yes, you can freeze this!
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Karen says
It serves 4 people Lydia!
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