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

Ingredient Substitutions

• Instead of Ground beef (minced): Veal mince, Beef‑pork blend
• Instead of Large onion: Shallot
• Instead of Medium onion: Sweet onion
• Instead of Garlic cloves: Garlic powder (1 tsp)
• Instead of Bell peppers (mixed colors): Zucchini, Carrots
• Instead of Parsley‑garlic mixture: Fresh chopped parsley
• Instead of Grated Parmesan: Pecorino, Grana Padano
• Instead of Mozzarella: Raclette cheese, Stretch‑mozzarella cheese
• Instead of Flour: Fine semolina, Almond flour
• Instead of Olive oil: Sunflower oil, Canola oil
• Instead of Tomato purée: Crushed tomatoes, Passata
• Instead of Mediterranean spices (paprika, cumin): Herbes de Provence
• Instead of Dried thyme: Herbes de Provence
• Instead of Chicken broth: Vegetable broth, Water + broth cube
• Instead of Wheat (whole‑grain or pre‑cooked): Quinoa, Bulgur
• Instead of Fresh parsley: Cilantro

Equipment Needed

• Chef's knife
• Cutting board
• Mixing bowl
• Large frying pan
• Medium saucepan
• Wooden spatula
• Ladle (optional)
• Kitchen tongs (optional)
• Measuring spoon
• Serving dish (baking dish or gratin dish) (optional)

Critical Steps — Do Not Skip

• Knead the meat well to obtain a homogeneous texture.
• Coat each meatball with flour before cooking.
• Brown the meatballs on all sides before braising.
• Reduce the sauce before adding the meatballs to avoid a too‑liquid consistency.
• Cook the wheat until tender but still firm (al dente).

Chef Tips from the Video

• Use small mozzarella balls (ciliegine) for a perfect melty center.
• Rinsing the wheat before cooking removes bitterness and improves texture.
• Sprinkle a little lemon zest over the finished dish for a fresh note.

Troubleshooting

Storage

Refrigerator: Store in an airtight container 3 to 4 days.

Freezer: Meatballs can be frozen separately, uncooked, up to 1 month.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Form the meatballs and keep them in the refrigerator for 24 hours before cooking.
• Cook the wheat ahead of time, reheat with a drizzle of oil before serving.