Chilli meatballs with spiced couscous

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

Photographer: Devin Hart

First published: Jul 2015

Serves: 4

Time to make: 25 mins

Total cost: $24.40 / $6.10 per serve

(at time of publication)

Ingredients

More weights & measures

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

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 587cal

Kilojoules 2460kJ

Protein 44g

Total fat 20g

–Saturated fat 6g

Carbohydrates 55g

–Sugars 18g

Dietary fibre 13g

Sodium 480mg

Calcium 170mg

Iron 7mg

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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