Baked Beef Meatball Stew & Basmati Rice
with Veggies, Yoghurt & Parsley- Celery
- Milk
- Gluten
- Wheat
- Soy
- May contain traces of allergens
- Gluten
- Wheat
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.*
Ingredients
1 sachet
Chermoula Spice Blend
(May be present: Soy.)
sachet
Middle Eastern seasoning
1 sachet
Chicken-Style Stock Powder
(Contains: Celery;)
3
Garlic
1 packet
Baby Spinach Leaves
1 packet
Greek-Style Yoghurt
(Contains: Milk;)
1
Brown Onion
1 packet
Parsley
250 g
Beef Mince
1 packet
Fine Breadcrumbs
(Contains: Gluten, Wheat; May be present: Soy.)
1
Tomato
1 packet
Tomato Paste
1
Carrot
1 packet
Brown Rice
1 packet
Basmati Rice
(May be present: Soy, Gluten, Wheat.)
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 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 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 beef-style stock powder 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.
• When the meatballs are done, remove from oven. • Stir through baby spinach leaves.
• Divide brown rice between bowls. Top with baked meatballs and veggie goulash. • Garnish with remaining parsley. Serve with remaining Greek-style yoghurt. Enjoy!
