Lebanese-style meatballs with mujadara

A traditional Middle Eastern dish, mujadara is made with rice, lentils and onions, making it a healthy base for lamb and salad. Spices such as cumin are thought to reduce inflammation and protect the cardiovascular system, while wholegrain rice and lentils are good sources of fibre. For a twist on our version, use beef mince in place of the lamb.

SERVES 4 PREP 15 mins plus chilling COOK 55 mins EASY

250g lean lamb mince (10% fat or lower)

2 large onions (320g), 1 very finely chopped, 1 halved and thinly sliced 1 garlic clove, finely grated

3 tsp ground cumin

1 lemon, half zested and juiced, half cut into four wedges to serve 2 tsp rapeseed oil 200g brown basmati rice

1 tbsp bouillon powder 390g can green lentils, drained 2 tbsp tahini

For the salad

4 tomatoes, cut into wedges

1/4 cucumber (150g), sliced 12 Kalamata olives, pitted and quartered

1 tbsp chopped mint, plus extra leaves to serve

1 Tip the lamb into a bowl with

1/4 of the chopped onion, the garlic, 1/2 tsp cumin, the lemon zest and black pepper. Mix well with your hands, then shape into 16 small meatballs. Chill for at least 30 mins. 2 Heat 1 tsp oil in a non-stick frying pan over a medium-high heat. Reserve most of the remaining chopped onion for the salad, then fry the rest for 5 mins until golden. Stir in the remaining cumin, then tip in the rice, bouillon powder, 500ml water and some black pepper. Reduce the heat to a simmer, then cover and cook over a medium heat for 30 mins. Tip in the lentils, cover again and cook for 5-10 mins more until the rice is tender and all the water has been absorbed.

3 Meanwhile, heat the remaining oil in a non-stick pan over a mediumhigh heat. Add the meatballs and sliced onion, cover and cook for 5 mins. Stir, then cook for 5 mins more until the meatballs are cooked through and the onions are golden. Stir the tahini and lemon juice together with 3-4 tbsp water to make a sauce.

4 Mix all of the salad ingredients with the reserved chopped onion. Divide half of the mujadara between two plates and top with half of the meatballs and onions. Spoon over half of the tahini sauce and serve with half of the salad, two lemon wedges and a few mint leaves. Cover and chill the remaining portions to eat another day. Will keep for two to three days in the fridge.

GOOD TO KNOW healthy • low cal • fibre • iron • 3 of 5-a-day • gluten free

PER SERVING 497 kcals • fat 17g • saturates 4g • carbs 54g • sugars 9g • fibre 9g • protein 27g • salt 0.9g