Baked Beef Meatball Goulash & Brown 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 brown rice to soak up the deliciousness.
This recipe is under 650kcal per serving.
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Ingredients
1 packet
brown rice
2 clove
garlic
1 bag
parsley
½
tomato
1
onion
1
carrot
1 packet
beef mince
1 sachet
chermoula spice blend
1 packet
tomato paste
1 sachet
beef-style stock powder
1 bag
baby spinach leaves
1 packet
Greek-style yoghurt
(Contains Milk;)
Not included in your delivery
1
olive oil
1 tsp
plain flour
(Contains Gluten;)
¾ cup
water
Nutritional Values
Utensils
Instructions
• 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 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!