Ground Beef Meatballs with Wheat and Vegetables

Ingredients

• 500 g Ground beef (minced) (Choose meat with 15 % fat for extra tenderness)
• 1 Large onion (Reserved for the wheat and the sauce)
• 1 Medium onion (Used in the meatball stuffing and the sauce)
• 3 Garlic cloves (2 for the wheat, 1 for the meatballs)
• 2 Bell peppers (mixed colors) (Cut into small dice)
• 2 c. à soupe Parsley‑garlic mixture (Mix of chopped parsley and garlic)
• 50 g Grated Parmesan (Adds flavor and helps bind)
• 100 g Mozzarella (Cut into small balls or cubes, to place in the center of the meatballs)
• 3 c. à soupe Flour (To coat the meatballs before cooking)
• 4 c. à soupe Olive oil (For cooking the meatballs and sautéing the wheat)
• 400 g Tomato purée (One 400 g can)
• to taste Salt
• to taste Black pepper
• 1 c. à café Mediterranean spices (paprika, cumin) (Blend to adjust to your taste)
• 1 c. à café Dried thyme
• 500 ml Chicken broth (Deglazes the wheat, can be homemade or diluted stock cube)
• 200 g Wheat (whole‑grain or pre‑cooked) (Rinse before cooking)
• 1 c. à soupe Fresh parsley (For garnish)

Instructions

1. Prepare the aromatics

   Thinly slice the large and medium onions, mince the 3 garlic cloves, cut the bell peppers into small dice.

   Time: PT10M

2. Prepare the meatball stuffing

   In a bowl, combine the ground beef, the sliced medium onion, 1 minced garlic clove, the parsley‑garlic mixture, grated Parmesan, 2 c. à soupe olive oil, salt, pepper and the spices. Mix well until a homogeneous paste forms.

   Time: PT5M

3. Form the stuffed meatballs

   Divide the mixture into 30 g portions, flatten, place a small piece of mozzarella in the center, close and roll into equal‑sized balls. Roll each ball in flour to form a thin protective coating.

   Time: PT10M

4. Brown the meatballs

   Heat 2 c. à soupe olive oil in a pan over medium‑high heat. Add the meatballs and brown 2‑3 minutes each side until well colored.

   Time: PT6M

   Temperature: 180°C

5. Prepare the tomato sauce

   In the same pan, add the remaining olive oil, the remaining large onion and the remaining garlic clove. Sauté until nicely browned (about 5 minutes). Add the tomato purée, salt, pepper, spices and let reduce 2‑3 minutes.

   Time: PT8M

   Temperature: 180°C

6. Simmer the meatballs in the sauce

   Return the browned meatballs to the sauce, add thyme and cover. Simmer over low heat for 20 minutes.

   Time: PT20M

   Temperature: 150°C

7. Cook the wheat with vegetables

   In a saucepan, sauté the bell peppers, the remaining large onion and the last garlic clove with 1 c. à soupe olive oil for 5 minutes. Add the rinsed wheat, lightly brown, then pour in the chicken broth, thyme and herbs. Cover and cook 15‑20 minutes, then uncover for the last 5 minutes to evaporate excess liquid.

   Time: PT20M

   Temperature: 180°C

8. Plate the dish

   Place the wheat on the serving dish, lay the meatballs on top, drizzle with tomato sauce, sprinkle fresh parsley and serve immediately.

   Time: PT5M

Nutrition Facts

Calories

620

Protein

30 g

Carbohydrates

45 g

Fat

22 g

Fiber

6 g