Prep time: 15 mins Cook time: 30 mins
Serves: 4-5
Meatball recipe made a different way - with brown bulgur, packed with vitamins, minerals and fiber. It makes a very filling meal that is delicious, healthy and full of flavour. A new idea to serve meatballs when you are looking for something different than pasta.
For the meatballs:
500 g lean minced beef (5% fat)
1 medium red onion, roughly chopped
large handful of fresh parsley, roughly chopped
3 garlic cloves
2 tsp cumin seeds, toasted and ground
1 tsp chilli powder
1 Tbsp tomato puree
1 egg, lightly beaten
1/4 cup (60 ml) breadcrumbs
2 Tbsp rapeseed oil
salt and black pepper
For the bulgur:
1 medium red onion, finely chopped
3 medium carrots, peeled and sliced
3 garlic cloves, sliced thinly
1 tsp cumin seeds, toasted and ground
2 tsp coriander seeds, toasted and ground
1/2 tsp cinnamon
200 g brown bulgur (or white if you prefer)
2 Tbsp tomato puree
1/2 cup (125 ml) Kalamata olives, sliced
400 ml vegetable stock or water
1/2 lemon, juice only
salt and black pepper
large handful of fresh parsley or coriander leaf - or mix, chopped
1. For the meatballs: in a food processor, puree together onion, garlic and parsley leaf. Add to minced beef along with breadcrumbs, egg and spices. Season well. Mix well but do not overmix for the meatballs to stay lighter. Roll the mixture into balls the size of a walnut (roughly 20-25).
2. Heat the oil in a large heavy frying pan. Brown the meatballs - just for them to keep the shape when added to the bulgur. They should be still raw inside - they will finish cooking with the bulgur. Put them on a plate.
3. For the bulgur wheat: using the same pan, add the onions and fry to soften them a little (3 mins). Add garlic and carrots (1 min), then add spices and bulgur. Mix and allow to fry for about 2 mins. Add stock (or water), tomato puree and olives along with lemon juice. Season and mix. Return the meatballs and put them on top of bulgur. Pop the lid on, turn down the heat and allow to cook for 10 to 15 mins undisturbed - untill the bulgur is tender and water absorbed. Take off the heat and let stand for another 5 mins.
4. Sprinkle with fresh herbs and enjoy!!