Meatballs with fennel & balsamic beans & courgette noodles

Meatballs with fennel & balsamic beans & courgette noodles

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(8 ratings)

Prep: 35 mins Cook: 40 mins

Easy

Serves 4

Rich in potassium, we've swapped pasta for courgettes to make ultra-trendy courgetti. Potassium helps to lower blood pressure and maintain a healthy heart rate

Nutrition and extra info

  • meatballs only
  • Healthy

Nutrition: per serving

  • kcal380
  • fat14g
  • saturates3g
  • carbs20g
  • sugars15g
  • fibre11g
  • protein37g
  • salt0.5g
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Ingredients

  • 400g lean beef steak mince
    Steak

    Steak

    Stayk

    Steak is essentially a boneless thick or thin slice of red meat, cut across the grain of a large…

  • 2 tsp dried oregano
    Oregano

    Oregano

    or-ee-gar-no

    Closely related to marjoram, of which it is the wild equivalent, oregano has a coarser, more…

  • 1 large egg
    Eggs

    Egg

    egg

    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

  • 8 garlic cloves, 1 finely grated, the other sliced
  • 1-2 tbsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 fennel bulb, finely chopped, fronds reserved
    Fennel bulb

    Fennel bulb

    Like Marmite, fennel is something that you either love or hate - its strong aniseed flavour…

  • 2 carrots, finely chopped
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 500g carton passata
  • 4 tbsp balsamic vinegar
    Balsamic vinegar

    Balsamic vinegar

    bal-sam-ick vin-ee-gah

    True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

  • 600ml reduced-salt vegetable bouillon

For the courgette noodles

  • 1 tsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1-2 large courgettes, cut into noodles with a julienne peeler or spiralizer
    Courgette

    Courgette

    corr-zjet

    The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

  • 350g frozen soya beans, thawed
    Soya beans

    Soya beans

    soi-yah beenz

    Soya beans and soy beans are exactly the same and the names are used interchangeably according…

Method

  1. Put the mince, oregano, egg and grated garlic in a bowl and grind in some black pepper. Mix together thoroughly and roll into 16 balls.

  2. Heat the oil in a large sauté pan over a medium-high heat, add the meatballs and fry, moving them around the pan so that they brown all over – be careful as they’re quite delicate and you don’t want them to break up. Once brown, remove them from the pan. Reduce the heat slightly and add the fennel, carrots and sliced garlic to the pan and fry, stirring until they soften, about 5 mins.

  3. Tip in the passata, balsamic vinegar and bouillon, stir well, then return the meatballs to the pan, cover and cook gently for 20-25 mins.

  4. Meanwhile, heat the 1 tsp of oil in a non-stick pan and stir-fry the courgette with the beans to heat through and soften. Serve with the meatballs and scatter with any fennel fronds.

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Comments, questions and tips

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victron
10th Jan, 2017
5.05
Great way to have meatballs on a calorie reduced diet! I love garlic but if you don't then maybe reduce it a little, this was the first meal where I've really enjoyed courgette noodles!
suejackson56
10th Jun, 2016
3.8
Personally I would prefer using quorn instead of mince but that's just personal preference. I agree - too much sauce even though I reduced the stock to 300ml - think I would cut out the stock altogether next time.
abraham
3rd Jun, 2016
5.05
I cheated and used ready made soya meatballs as we are trying to stay meat free and I thought the sauce was fabulous. I wasn't sure about the amount of balsamic but I stuck to the quantities and was really pleased. Will definitely use this recipe time and time again. I thought it was easy to prepare and easy to make.
ginny0150
30th May, 2016
1.3
Very disappointed with this recipe. It takes quite a while to prepare but is not worth the effort. The picture is not a true reflection of the finished dish - where is the tomato sauce that the meatballs and veg are cooked in. There was a lot of the sauce - far too much in my opinion. It was quite thin and I had to reduce it down to thicken it. Very disappointed that the flavour of the fennel didn't come through at all.
suejackson56
10th Jun, 2016
3.8
Ingredients - 8 garlic cloves? But the recipe says '1 grated, the other sliced' so I'm guessing you mean 2? And why grated - surely crushed is easier
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