Jo Pratt’s beef and quinoa meatballs

Jo Pratt shares her beef and quinoa meatball recipe. Less beef and added quinoa makes these meatballs lighter and lower in saturated fat

Ingredients

For the sauce

  • 250g lean minced or ground beef
  • 250g cooked and cooled quinoa
  • 3tbsp chia seeds
  • 2 garlic cloves, crushed
  • 1tbsp black olive tapenade
  • 1 egg, lightly beaten
  • 1tsp paprika
  • 1 long red chilli, finely chopped
  • 1tbsp olive oil
  • 2tbsp olive oil
  • 1 onion, finely chopped
  • 1 aubergine, finely diced
  • 250ml red wine
  • 400g tin chopped tomatoes
  • 2tbsp tomato purée
  • 1tsp caster or granulated sugar
  • 1tbsp red wine vinegar
  • 1 large handful chopped fresh basil, plus extra leaves to serve
  • Pasta or couscous, to serve

Direction

  1. To make the meatballs, put all the ingredients except the olive oil in a large bowl. Season with pepper and mix well. Using wet hands, divide the mixture into about 20 balls, shaping and squeezing lightly. Chill for 30 minutes.
  2. To make the sauce, heat the olive oil in a flameproof casserole or large saucepan over a medium heat. Fry the onion for 5 minutes or until starting to soften. Add the aubergine and continue to fry for a further 5 minutes. Increase the heat to high, pour in the red wine and allow to bubble away for about 30 seconds, then stir in the tomatoes, tomato purée, sugar, vinegar and 125ml water. Season with pepper. Bring to the boil, then reduce the heat to low, cover with a lid and simmer for 10 minutes.
  3. Meanwhile, heat the olive oil for the meatballs in a large frying pan over a medium-high heat and, when hot, fry the meatballs for 8–10 minutes until golden, turning during cooking so that they are browned all over.
  4. Gently stir the meatballs and chopped basil into the tomato sauce. Cook for 10 minutes, loosely covered with a lid, until the meatballs are cooked through. Serve the meatballs with pasta or couscous, scattered with extra basil leaves.

Nutrition per serving
Calories
546kcal
Protein
24.3g
Fat
16.5g
Saturates
3.1g
Fibre
0
Suger
0
Salt
0
Calcium
0
Carbs
0
Iron
0
Vegitable
0
Gluten
0
Dairy
0
Fruit
0
VitAMin
0
Antioxidants
0
Total Review: 0
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