Chilli meatballs with spiced couscous

Author: Jess Moulds - BSc Human Nutrition, Master of Dietetics, NZ Registered Dietitian, Sports Nutritionist

Photographer: Devin Hart

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Serves: 4

Time to make: 25 mins

Ingredients

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480g prime beef mince
4 teaspoons garam masala
2 tablespoons olive oil
2 capsicums
4 cups (300g) mushrooms, sliced
1 onion, finely diced
2 teaspoon smoked paprika
2 x 400g can no-added-salt crushed tomatoes
1 red chilli
400g can chilli beans
1 cup wholemeal couscous
1 tsp cinnamon
4 tablespoon low-fat plain yoghurt
fresh rocketarugulaX, to garnish

Instructions

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1 Mix mince and garam masala together. Roll mince into 16 evenly sized meatballs. Heat oil in a large frying pan and add the meatballs, turning every few minutes. Meanwhile blitz the capsicum, mushrooms, onion, paprika, tomatoes and chilli in a food processor to form a chunky vegetable sauce (if you don’t have a processor just finely dice the vegetables and mix the ingredients together).

2 Pour the vegetable sauce on to the meatballs and add the beans. Stir and simmer for 15-20 minutes until the meatballs are cooked through. Cook couscous according to packet instructions and add the cinnamon.

3 Serve meatballs with couscous and natural yoghurt. Garnish with fresh rocket.

Variations

Make it gluten free: Check ground spices are gluten free and use quinoa or buckwheat instead of couscous.

Nutrition Info (per serve)

Calories 587 cal

Kilojoules 2460 kJ

Protein 44 g

Total fat 20 g

Saturated fat 6 g

Carbohydrates 55 g

Sugar 18 g

Dietary fibre 13 g

Sodium 480 mg

Calcium 170 mg

Iron 7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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