Meatball and Vegetable Curry

4
Average: 4 (6 votes)
(6 votes)
Meatball and Vegetable Curry
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Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 20 min.
Ready in
Calories:
656
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie656 cal.(31 %)
Protein37 g(38 %)
Fat40 g(34 %)
Carbohydrates37 g(25 %)
Sugar added2 g(8 %)
Roughage9.3 g(31 %)
Vitamin A1 mg(125 %)
Vitamin D0.5 μg(3 %)
Vitamin E2.2 mg(18 %)
Vitamin K67.9 μg(113 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.5 mg(45 %)
Niacin18 mg(150 %)
Vitamin B₆0.9 mg(64 %)
Folate164 μg(55 %)
Pantothenic acid2.2 mg(37 %)
Biotin19.8 μg(44 %)
Vitamin B₁₂4.4 μg(147 %)
Vitamin C64 mg(67 %)
Potassium1,357 mg(34 %)
Calcium93 mg(9 %)
Magnesium110 mg(37 %)
Iron6 mg(40 %)
Iodine15 μg(8 %)
Zinc6.6 mg(83 %)
Saturated fatty acids19.6 g
Uric acid266 mg
Cholesterol143 mg
Complete sugar13 g

Ingredients

for
4
Ingredients
1 day-old White roll
1 can Peas (about 125 grams drained)
1 yellow onion
1 garlic clove
200 grams carrots
200 grams waxy potatoes
200 grams Cauliflower
500 grams mixed Ground meat (pork, beef, lamb)
1 tsp medium-hot Mustard
1 egg
salt
peppers (freshly ground)
Chili powder
1 Tbsp clarified butter
2 Tbsps olive oil
2 Tbsps Curry powder
250 milliliters Vegetable broth
150 milliliters Coconut milk
1 splash Tabasco sauce
3 Tbsps Lime juice
sugar (to taste)
cilantro (for garnish)
How healthy are the main ingredients?
carrotpotatoCauliflowerCauliflowerCoconut milkolive oil

Preparation steps

1.

Soak bread in lukewarm water. Drain the peas. Peel the onion and garlic and finely chop. Peel the carrots and potatoes and cut into bite-sized pieces. Rinse the cauliflower, drain and cut into florets. Squeeze the bread to remove excess liquid and mix with the ground meat, mustard, and egg in a bowl. Season with salt, pepper and chili powder.

2.

Shape the meat mixture into balls (each about 50 grams)(each approximately 2 ounces). Heat clarified butter in a skillet over medium-high heat and cook meatballs until golden brown. Remove meatballs from skillet and keep warm. Heat the oil in a large saucepan and cook the onion and garlic until translucent. Add potato and carrot and sauté 5 minutes, stirring constantly. Add curry powder and sauté briefly. Add the broth and coconut milk.

3.

Season with salt, pepper, Tabasco, the lime juice and sugar and simmer for about 12 minutes over medium heat. Add the cauliflower and peas and cook 5 more minutes. Adjust the seasoning, add meatballs to saucepan and heat through. Garnish with cilantro before serving.

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