Carb-Wise: Beef Meatballs with Coconut Curry Sauce
Bulgur, Asian Greens & Sweet Pepper
Cooking time
30 minutes
Servings
2/4
Calories
800 /serving
You’ll take a shine to these tasty meatballs. Made with Indian-spiced ground beef, they’re glossed with a creamy curry sauce that’s fragrant with coriander, fennel and fenugreek. It’s made right in the same pan, starting with a smashed garlic clove and built up with layers of tomato, coconut milk and spices. Complete each plentiful portion with sautéed Asian greens and sweet pepper, over warm and fluffy bulgur in lieu of carbier rice.
We will send you:
- 250g Ground beef
- 225g Asian greens (yu choy or gai lan)
- 2 Garlic cloves
- 1 Sweet pepper
- 165ml Coconut milk
- 80g Bulgur
- 30ml Tomato paste
- 100ml Tomato sauce
- 12g Punjab Pleasures spices (coriander, black pepper, cumin, fennel, fenugreek, garlic, ginger, paprika, turmeric, sea salt, brown sugar)
Contains: Wheat
You will need:
Medium pot
2 Medium pans
Oil
Salt & pepper (S&P)
Total Fat
52 g
Saturated Fat
18 g
Sodium
710 mg
Total Carb
52 g
Sugars
11 g
Protein
36 g
Fibre
11 g
Preparation
Prepare & cook the meatballs
In a medium bowl, combine the beef, ⅓ of the spices and S&P. Form into 8 meatballs (double for 4 portions) about the size of a golf ball. In a medium pan, heat a drizzle of oil on medium-high. Add the meatballs* and cook, partially covered, turning occasionally, 9 to 11 min., until browned and cooked through.
Make the sauce & coat the meatballs
Meanwhile, using the flat side of your knife, smash ½ the garlic. To the pan of meatballs, add the smashed garlic and tomato paste. Cook, stirring frequently, 1 to 2 min., until the garlic is fragrant and the tomato paste is dark red. Add the coconut milk, tomato sauce, remaining spices and S&P. Cook, scraping up any browned bits, 2 to 3 min., until thickened and the meatballs are coated.
Cook the bulgur
Meanwhile, in a medium pot, combine the bulgur, ¾ cup water (double for 4 portions) and a big pinch of salt; bring to a boil. Reduce the heat, cover and simmer, 6 to 8 min., until the bulgur is tender and the water has been absorbed. Fluff and keep warm.
Mise en place
Meanwhile, mince the remaining garlic. Core and cut the sweet pepper lengthwise into ½ inch pieces. Remove the bottom ½ inch of the yu choy stems; halve crosswise.
Cook the vegetables
In a second medium pan, heat a drizzle of oil on medium-high. Add the yu choy, sweet pepper and minced garlic. Sauté, 2 to 3 min., until beginning to soften. Add 2 tbsp water (double for 4 portions) and cook, partially covered, 2 to 3 min., until the vegetables are tender; season with S&P.
Plate your dish
Divide the bulgur between your plates. Top with the vegetables and meatballs. Spoon the sauce over the meatballs. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
