This meal is divine! A delicious combination of brown beef with warm spices, a variety of roasted vegetables, and warm rice makes this a great meal prep meal. This Beef Kofta Meatballs With Roasted Vegetables is my new healthy meal prep!
VEGETABLE SUBSTITUTES
There are many options for this meal. You can tailor the selection of vegetables to your local availability and price. Bell peppers, eggplant, and mushrooms are all good options for roasting. Whatever vegetable you choose, make sure to get a variety of colours.
HOW TO SERVE KOFTA MEATBALLS
Because I love rice, I placed my meatballs & roasted vegetables on a bed of rice. But, if you prefer low carb, you can also place them over spinach or baby greens. You can make Spinach Rice and Feta if you want more than just plain rice.
BEEF KOFTA MEATBALLS & ROASTED VEGETABLES
Beef Kofta Meatballs With Roasted Vegetables make a great meal or meal prep that will keep you satisfied all week.
Prep time: 15 minutes
Cooking Time: 40 minutes
Total Time: 55 minutes
INGREDIENTS
ROASTED VEGETABLES*
- 1 zucchini ($0.84)
- 1 yellow squash ($0.58)
- 1-pint grape tomatoes ($1.89)
- 1/4 red onion (0.48)
- 2 Tbsp olive oil ($0.26)
- 1/4 teaspoon garlic powder ($0.02)
- 1/2 tsp dried Oregano ($0.05).
- Salt & Pepper ($0.05)
MEATBALLS
- 1 lb. Ground beef ($5.29)
- 2 cloves minced garlic ($0.16)
- 14 of red onion, minced ($0.16)
- 2 Tbsp chopped parsley ($0.11)
- 1/2 tsp dried Oregano ($0.05).
- 1/4 teaspoon cumin ($0.03)
- 1/8 teaspoon cinnamon ($0.02)
- 1/8 teaspoon cloves ($0.02)
- 3/4 tsp salt ($0.03)
- 2 Tbsp of cooking oil ($0.08)
OTHER
- 4 cups cooked rice ($0.76)
- 2 Tbsp chopped parsley for garnish ($0.11)
INSTRUCTIONS
- Preheat the oven to 425oF. Cut the yellow squash and zucchini into small pieces. The meatballs will use 1/4 of the red onions. Cut the rest into 1-inch slices. Place the grape tomatoes, squash, onion, and chopped zucchini on a large baking sheet.
- After drizzling the olive oil on the vegetables, add the garlic powder and Oregano to taste. Toss the vegetables in oil and spices with your hands until well coated. Place the vegetables on a baking sheet and then bake them.
- Bake the vegetables for 40 minutes or until they are tender and golden brown on the edges. Stir once halfway through.
- While the vegetable roast, make the meatballs. The remaining 1/4 of the red onion should be chopped. In a large bowl, combine the ground beef, minced garlic and chopped parsley. Combine all ingredients until well combined.
- Make 16 meatballs of the mixture. Now is a good time for rice to be cooked.
- Over medium heat, heat a large nonstick or cast iron skillet. Heat 1 Tbsp of cooking oil in a large nonstick or cast iron skillet. Once the skillet is hot, swirl the oil to coat the skillet. Cook half the meatballs on each side for 7 minutes. The meatballs can be delicate so take care when turning them. You can also flatten them into small patties if that’s easier. Transfer the meatballs onto a plate. Add more oil to the skillet and continue cooking the second batch.
- When the meatballs have been cooked, and the vegetables roasted, it is time to put together the meal. On each container or plate, place 1/4 cup of cooked rice. Next, top it with four beef kofta meatballs. Sprinkle with some chopped parsley, and serve!
NOTES
You can substitute vegetables for what’s in season in your region. Bell peppers, bell peppers, and mushrooms are good options for this dish.
NUTRITION
Serving Size: 1 Serving Calories 672 kcal Carbohydrates 56 g Protein 27 g Fat 38 g Sodium 674 mg Fiber 4 g