Lamb and Feta Meatballs in Tomato Sauce with Cauliflower Rice

This Week

2 Dec - 8 Dec

Lamb and Feta Meatballs in Tomato Sauce with Cauliflower Rice

Our Greek-inspired lamb and feta meatballs are served in a simple tomato sauce with sweet and crispy roasted capsicum, zucchini and onions and cauliflower rice. This meal is super satisfying and packed with vegetables.

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Meal Prep Guide

Prepare the vegetables for roasting.

Slice 3 small zucchini in half lengthwise, then into half moons
Slice 3 capsicums into approx. 0.5 centimetre slices. Store together in an airtight container in the fridge.

Prepare the cauliflower rice.

You can either roughly chop 1 cauliflower into florets and then add to a blender or food processor and blend until the cauliflowers turns into little rice size pieces. If you don’t have a blender or food processor you can also finely chop the cauliflower with a sharp knife or grate using a box grater. Store in an airtight container in the fridge.

Tips

Tip

If you don’t have a blender or food processor you can also finely chop the cauliflower with a sharp knife or grate using a box grater.

Shortcuts

Protein

For a vegetarian option use the recipe for our Black Bean ‘Meatballs’
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Swap lamb mince for beef

Other

You can swap out the cauliflower rice for white rice, couscous or quinoa.

Ingredients

600g lamb mince
150g feta (crumbled)
2 tsp ground cumin
2 tsp ground coriander
2 tsp smoked paprika
½ tsp oregano
½ tsp cinnamon
1 clove of garlic (crushed)
Pinch of salt and pepper
400g crushed tomatoes (1 can)
¼ cup of water or stock
2 Tbsp olive oil
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3 small zucchini (sliced in half lengthwise, then into half moons)
3 capsicums (cut into aprox 0.5 centimetre slices)
2 red onions (sliced into similar size as the capsicum)
2-3 Tbsp olive oil
Salt
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1 cauliflower (processed, or chopped into ‘rice’)
2 Tbsp olive oil
Pinch of salt
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½ cup of coriander
4 Tbsp of greek yoghurt

Method

Preheat the oven to 200g fan bake. Add the capsicum and onion to a baking tray, drizzle with olive oil and a pinch of salt. On a separate tray add the zucchini with olive oil and salt and pop both in the oven to cook for 20-30 minutes until cooked through and starting to go crispy.

In the meantime, prepare the cauliflower rice. Roughly chop the cauliflower into florets and then add to a blender or food processor and blend until the cauliflowers turns into little rice size pieces. Pop in a baking dish/ tray and with olive oil and salt and pop in the oven to cook for 20 minutes until golden and crispy in places.

To make the meatballs add the lamb mince, spices, feta, salt and pepper into a medium sized bowl and mix well. We find this best to do by hand. Use an ice cream scoop or tablespoon to roll into meatballs.

Heat 1-2 Tbsp of olive oil in a large pan over a medium heat and add the meatballs once the oil is nice and hot. Cook for a couple of minutes on each side until they are starting to caramelise on the outside.

Turn down the heat and add the tinned tomatoes, and water/ broth and allow to simmer for 10 minutes or so until the sauce is starting to reduce and the meatballs are cooked through.

Remove the veggies and cauliflower rice from the oven. Add the cauliflower rice to your plate with a generous amount of the veggies and then top with the meatballs, fresh coriander and a dollop of yoghurt.