Meatballs with Tomato Sauce and Couscous Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 646 cal. | (31 %) | ||
| Protein | 36.79 g | (38 %) | ||
| Fat | 37.44 g | (32 %) | ||
| Carbohydrates | 44.35 g | (30 %) | ||
| Sugar added | 5.36 g | (21 %) | ||
| Roughage | 5.53 g | (18 %) |
| Vitamin A | 507.5 mg | (63,438 %) | ||
| Vitamin D | 1.04 μg | (5 %) | ||
| Vitamin E | 1.88 mg | (16 %) | ||
| Vitamin B₁ | 0.28 mg | (28 %) | ||
| Vitamin B₂ | 0.43 mg | (39 %) | ||
| Niacin | 15.56 mg | (130 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 106.94 μg | (36 %) | ||
| Pantothenic acid | 1.72 mg | (29 %) | ||
| Biotin | 4.84 μg | (11 %) | ||
| Vitamin B₁₂ | 2.08 μg | (69 %) | ||
| Vitamin C | 21.36 mg | (22 %) | ||
| Potassium | 746.92 mg | (19 %) | ||
| Calcium | 109.56 mg | (11 %) | ||
| Magnesium | 63.15 mg | (21 %) | ||
| Iron | 3.94 mg | (26 %) | ||
| Iodine | 14.25 μg | (7 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 6.75 g | |||
| Cholesterol | 149.73 mg |
Ingredients
- For the couscous salad
- 150 grams instant Couscous
- 100 grams chickpeas (canned)
- 70 grams Sweet corn (canned)
- 4 scallions
- 1 carrot
- 1 red paprika
- 2 handfuls Arugula
- 60 milliliters white balsamic vinegar
- 3 Tbsps olive oil
- 1 Tbsp lemon juice
- 1 Tbsp honey
- salt
- peppers
- For the meatballs
- 1 stale White roll
- 1 onion
- 2 garlic cloves
- 2 centimeters ginger
- 50 milliliters olive oil
- 600 grams mixed Ground meat
- 1 egg
- ½ tsp ground Cumin
- ½ tsp ground cilantro
- 1 generous pinch cinnamon
- freshly ground Nutmeg
- 300 grams crushed Tomatoes (canned)
- 1 tsp sugar
- Chili powder
- Curry powder
Preparation steps
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.
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.
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.
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.
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.
For serving: Serve the couscous salad on a platter. Place the meatballs on top and pour the tomato sauce over. Garnish with the arugula.
