Baked Beef Meatball & Veggie Goulash
with Brown Rice, Yoghurt & Parsley
This dish has winter written all over it. The chermoula, yoghurt and parsley-laced meatballs work a treat with the onion and carrot-studded red sauce, which develops a stew-like consistency in the oven. Serve over hearty brown rice to soak up the deliciousness.
This recipe is under 650kcal per serving.
Farmers across Australia are still experiencing the impacts of the recent heavy rains. This is affecting our supply of fresh veggies and as such, you may notice some changes to your ingredients. Don’t worry, your recipe will be just as delicious!
The quantities provided above are averages only.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts and wheat.
Ingredients
1 packet
brown rice
2 clove
garlic
1 bag
parsley
½
tomato
1
red onion
1
carrot
1 packet
beef mince
1 sachet
chermoula spice blend
(May be present: Soy.)
1 packet
tomato paste
1 sachet
beef-style stock powder
½ bag
silverbeet
1 packet
Greek-style yoghurt
(Contains: Milk;)
Not included in your delivery
olive oil
1 tsp
gluten-free plain flour
¾ cup
water
Utensils
Cooking Steps
• Preheat oven to 220°C/200°C fan-forced. Boil the kettle. • Half-fill a medium saucepan with the boiled water. Add brown rice and bring to the boil over high heat. • Reduce heat to medium and simmer, uncovered, until rice is soft, 25-30 minutes. • Drain and return to saucepan. Cover to keep warm.
• Meanwhile, finely chop garlic and parsley. Cut tomato (see ingredients) and red onion into thin wedges. Thinly slice carrot into half-moons. Roughly chop silverbeet (see ingredients). • In a medium bowl, combine beef mince, garlic, parsley (reserve a pinch for garnish!), chermoula spice blend and some Greek-style yoghurt (1 tbs for 2 people / 2 tbs for 4 people). Season with salt and pepper. • Using damp hands, shape heaped spoonfuls of the beef mixture into small meatballs (4-5 per person). • Transfer meatballs to a baking dish. Drizzle with olive oil and turn to coat. Bake until browned, 10-15 minutes.
• While the meatballs are baking, heat a large frying pan over medium-high heat with a drizzle of olive oil. When oil is hot, cook carrot and onion, stirring, until softened, 4-5 minutes. • Add tomato and silverbeet and cook until softened, 2 minutes. • Add tomato paste and the gluten-free plain flour and cook until fragrant, 1-2 minutes. • Add beef-style stock powder and the water and stir to combine. Season with salt and pepper.
• Remove baking dish from oven, then add tomato sauce mixture. • Turn meatballs to coat.
• Bake meatballs until sauce is slightly thickened, a further 8-10 minutes. • When the meatballs are done, remove from oven.
• Divide brown rice between bowls. Top with baked meatballs and veggie goulash. • Garnish with reserved parsley. Serve with remaining yoghurt. Enjoy!
