Use pre-rolled meatballs as the base of this speedy braise.
Ingredients
- 1 1/2 tablespoons olive oil
- 1 red onion, cut into thick wedges
- 2 zucchini, thinly sliced
- 2 garlic cloves, crushed
- 1 tablespoon smoked paprika
- 2 teaspoons ground cumin
- 410g can chopped tomatoes with paste (see note)
- 1 1/2 cups Massel beef stock
- 400g packet ready-rolled traditional beef meatballs
- 400g can chickpeas, drained, rinsed
- 1 1/2 cups couscous
- 1 1/2 cups boiling water
- Chopped fresh flat-leaf parsley leaves, to serve
Method
- Step 1Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add onion and zucchini. Cook, stirring, for 5 minutes or until onion has softened. Add garlic, paprika and cumin. Cook, stirring, for 30 seconds, or until fragrant. Add tomato and stock. Bring to a simmer.
- Step 2Meanwhile, heat remaining oil in a large frying pan over medium-high heat. Add meatballs. Cook, turning, for 2 minutes or until browned.
- Step 3Add meatballs and chickpeas to tomato mixture. Season with salt and pepper. Cover. Bring to a simmer. Reduce heat to medium-low. Cook, stirring occasionally, for 15 minutes or until meatballs are cooked through.
- Step 4Meanwhile, place the couscous in a medium heatproof bowl. Pour over boiling water. Cover. Set aside for 5 minutes or until all the water has been absorbed. Use a fork to separate couscous grains. Sprinkle the meatball mixture with chopped parsley. Serve with couscous.
- Low carb
- Lower gi
Nutrition
2201 kj
Energy
30g
Fat Total
12.4g
Saturated Fat
6.8g
Fibre
31g
Protein
129mg
Cholesterol
865mg
Sodium
30.1g
Carbs (total)
All nutrition values are per serve
Notes
You could use a can of diced tomatoes and add 1 tablespoon of tomato paste to the mixture.
- Author: Amira Georgy
- Image credit: Craig Wall
- Publication: Super Food Ideas
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