Baked Beef Meatball Stew & Broc-Cauli Rice
with Veggies, Yoghurt & Parsley
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 basmati rice to soak up the deliciousness.
This recipe is under 650kcal per serving.
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
Baby Spinach Leaves
250 g
Beef Mince
1 packet
Fine Breadcrumbs
(Contains: Gluten, Wheat; May be present: Soy.)
1
Brown Onion
1
Carrot
1 sachet
Chermoula Spice Blend
(May be present: Soy.)
3
Garlic
1 packet
Greek-Style Yoghurt
(Contains: Milk;)
1 sachet
Middle Eastern seasoning
1 packet
Parsley
1 packet
Tomato Paste
1
Tomato
1 sachet
Vegetable Stock Pot
1 packet
Cauliflower & Broccoli Rice Mix
Not included in your delivery
1 drizzle
olive oil
1 piece
egg
(Contains: Eggs;)
1 tbs
flour
(Contains: Gluten; May be present: Wheat.)
¾ cup
water
Utensils
Cooking Steps
• Preheat oven to 220°C/200°C fan-forced. Finely chop garlic and parsley. Cut tomato (see ingredients) and brown onion into thin wedges. Thinly slice carrot into half-moons. • 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, take heaped spoonfuls of mixture and shape 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 cook until softened, 2 minutes. Add tomato paste and the plain flour and cook until fragrant, 1-2 minutes. • Add stock concentrate and the water and stir to combine. Season.
• Remove baking dish from oven, then add tomato sauce mixture. Turn meatballs to coat. • Bake until sauce is slightly thickened, a further 8-10 minutes.
Meanwhile, wipe out the pan and return to a medium-high heat with a drizzle of olive oil.
Cook broccoli & cauliflower rice until softened, 2-4 minutes. Season to taste.
• When the meatballs are done, remove from oven. • Stir through baby spinach leaves.
• Divide broc & cauli rice between bowls. Top with baked meatballs and veggie goulash. • Garnish with remaining parsley. Serve with remaining Greek-style yoghurt. Enjoy!
