Meatballs with Tomato Sauce and Couscous Salad

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Meatballs with Tomato Sauce and Couscous Salad
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Health Score:
8,2 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 58 min.
Ready in
Calories:
646
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie646 kcal(31 %)
Protein36.79 g(38 %)
Fat37.44 g(32 %)
Carbohydrates44.35 g(30 %)
Sugar added5.36 g(21 %)
Roughage5.53 g(18 %)
Vitamin A507.5 mg(63,438 %)
Vitamin D1.04 μg(5 %)
Vitamin E1.88 mg(16 %)
Vitamin B₁0.28 mg(28 %)
Vitamin B₂0.43 mg(39 %)
Niacin15.56 mg(130 %)
Vitamin B₆0.7 mg(50 %)
Folate106.94 μg(36 %)
Pantothenic acid1.72 mg(29 %)
Biotin4.84 μg(11 %)
Vitamin B₁₂2.08 μg(69 %)
Vitamin C21.36 mg(22 %)
Potassium746.92 mg(19 %)
Calcium109.56 mg(11 %)
Magnesium63.15 mg(21 %)
Iron3.94 mg(26 %)
Iodine14.25 μg(7 %)
Zinc4.5 mg(56 %)
Saturated fatty acids6.75 g
Cholesterol149.73 mg

Ingredients

for
4
For the couscous salad
150 grams
instant Couscous
100 grams
Chickpeas (canned)
70 grams
Sweet corn (canned)
4
1
1
2 handfuls
60 milliliters
3 tablespoons
1 tablespoon
1 tablespoon
For the meatballs
1
1
2
2 centimeters
50 milliliters
600 grams
1
½ teaspoon
ground Cumin
½ teaspoon
ground Cilantro
1 generous pinch
freshly ground Nutmeg
300 grams
crushed Tomatoes (canned)
1 teaspoon

Preparation steps

1.

For the couscous salad: Place the couscous in a bowl. Pour 300 ml (approximately 1 1/4 cup) of boiling water over the couscous. Allow to sit until tender, about 10 minutes. Fluff with a fork.

2.

Drain the chickepeas and rinse well. Drain the corn and rinse well. Rinse the scallions and cut into rings. Rinse the carrots, peel and cut into 2 cm (approximately 3/4 inch) long matchsticks. Rinse the bell pepper, cut in half lengthwise, remove seeds and white ribs, and cut into pieces.

Stir the chickpeas, corn, scallions, carrots and bell pepper into the couscous. Rinse the arugula, shake dry and set aside.

3.

In a bowl, whisk the vinegar with the oil, lemon juice and honey. Season with salt and pepper to taste. Stir the dressing into the couscous mixture.

4.

For the meatballs: In a bowl, soak the roll in water. Peel and finely chop the onion and garlic. Peel and finely grate the ginger. Heat 2 tablespoons of the oil in a skillet. Add the onion, garlic and ginger, and cook until translucent. 

In a bowl, combine the meat with the roll, onion mixture, egg, cumin, coriander, cinnamon and nutmeg. Season with salt and pepper to taste. Use moist hands to shape into small balls.

5.

Heat the remaining oil in a skillet. Cook the meatballs until browned on all sides and cooked through, about 6-8 minutes. Remove and keep warm.

Add the tomatoes to the skillet and bring to a boil. Season wtih sugar, chili powder and curry. Season with salt and pepper to taste. 

6.

For serving: Serve the couscous salad on a platter. Place the meatballs on top and pour the tomato sauce over. Garnish with the arugula.