Carb-Wise: Saucy Indian-Spiced Beef Meatballs
with String Bean & Pea-Studded Quinoa
Cooking time
25 minutes
Servings
2/4
Calories
560 /serving
You’ll love this meatball supper inside and out! That’s because the ground beef base is embedded with garlic and tikka-inspired spices before being formed into spheres. And once they’re each nicely pan-browned all around, the exterior is coated in a tomato-based sauce for even more taste sensations. Roll them onto a cushion of fluffy puffy warm quinoa, studded with bite-size bits of string beans and green peas.
We will send you:
- 250g Ground beef
- 200g String beans
- 2 Garlic cloves
- 1 Shallot (or onion)
- 150g Green peas
- 95g White quinoa
- 15ml Tomato paste
- 60ml Vegetable demi-glace
- 14g Tasty Tikka spices (paprika, sea salt, garlic purée, ginger purée, coriander, cumin, turmeric, black peppercorn, fennel, cinnamon, star anise)
You will need:
Medium pot
Large pan
Strainer
Grater
Oil
Salt & pepper (S&P)
Total Fat
21 g
Saturated Fat
7 g
Sodium
550 mg
Total Carb
60 g
Sugars
10 g
Protein
38 g
Fibre
13 g
Preparation
Cook the quinoa
Using a strainer, rinse the quinoa. In a medium pot, combine the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 14 to 16 min., until tender. Fluff and keep warm.
Mise en place
Meanwhile, remove the stem ends of the string beans; cut into thirds on an angle. Grate the garlic. Halve, peel and thinly slice the shallot.
Make the quinoa-vegetable mixture
In a large pan, heat a drizzle of oil on medium. Add ½ the shallot and ½ the garlic. Sauté, 30 sec. to 1 min., until fragrant. Add the string beans and sauté, 2 to 3 min., until beginning to soften. Add 1 tbsp water (double for 4 portions), the peas, ½ the spices and S&P. Cook, partially covered, 1 to 2 min., until crisp-tender. Transfer to the pot of quinoa; stir well. Reserve the pan.
Prepare the meatballs
Meanwhile, in a medium bowl, combine the beef, remaining garlic and spices, and S&P. Form into 8 meatballs (double for 4 portions) about the size of a golf ball.
Cook the meatballs & make the sauce
In the reserved pan, heat a drizzle of oil on medium-high. Add the meatballs and cook, partially covered, turning occasionally, 7 to 9 min., until partially cooked. Add the demi-glace, tomato paste, remaining shallot and ⅓ cup water (double for 4 portions); bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, 2 to 3 min., until the sauce has thickened and the meatballs* are cooked through; season with S&P.
Plate your dish
Divide the quinoa-vegetable mixture between your plates. Top with the meatballs and sauce. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
