Baked Beef Meatball Stew & 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.
The quantities provided above are averages only.
Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.
Ingredients
1 packet
brown rice
2 clove
garlic
1 bag
parsley
½
tomato
1
brown onion
1
carrot
1 packet
beef mince
1 sachet
chermoula spice blend
1 packet
Greek-style yoghurt
(Contains Milk;)
1 packet
tomato paste
1 sachet
beef-style stock powder
1 bag
baby spinach leaves
Not included in your delivery
1
olive oil
1 tsp
plain flour
(Contains Gluten, Wheat;)
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 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!