Marvellous meatballs
Nicola Galloway’s meatball and broccoli combo will become a go-to meal for the colder months.
Meatballs are an often requested dinner in our house. This baked version is revolutionary as there is no browning required on the stovetop. Simply mix, roll and bake. Serve these alongside my flash-in-the-pan broccoli, which is my go-to way to cook the cruciferous vege.
Baked meatballs with tahini sauce
These meatballs are mildly spiced with Persian-inspired flavours and served with a creamy tahini sauce.
If you don’t have tahini on hand, serve it without or top with crumbled feta.
Baking the meatballs in the oven works a treat. The key is a high heat and adding the tomato passata once the meatballs have sealed in the oven heat.
Preparation time: 20 minutes Cooking time: 35 minutes Serves 4
Meatballs
500g premium beef or lamb mince 1 carrot, grated
Handful finely chopped coriander or parsley
1 egg, beaten
cup rolled oats (choose the smaller porridge oats)
1 teaspoon ground cumin
1 teaspoon ground coriander 1 teaspoon smoked paprika
Pinch of chilli flakes
1⁄2 teaspoon salt
1 tablespoon extra virgin olive oil 400g tomato passata or 400g can chopped tomatoes
Tahini sauce
3 tablespoons tahini
Juice of half a lemon
About 1⁄3 cup water
Small clove of garlic, finely chopped (optional)
3 tablespoons chopped parsley Pinch of salt
Preheat the oven to 210C (fan 190C).
In a mixing bowl combine the mince, carrot, herbs, egg, oats, spices and salt. Use your hands or a spoon to thoroughly combine.
Check seasoning by making a small pattie and cooking it in a hot pan until brown on both sides. Taste, then adjust the mixture with extra salt if needed.
Roll the meatball mixture into small walnut-sized balls. Arrange in an oven dish in a single layer with a little space between each. I used a 30cm cast iron frying pan.
Drizzle the meatballs with olive oil and place the dish into the oven. Bake for 15 minutes until the meatballs are sealed. There will be some cooking liquid in the base of the pan at this stage.
Pour over the passata or chopped tomatoes and return to the oven for 15-20 minutes until the meatballs are cooked through and the sauce has thickened.
While the meatballs are cooking, make the tahini sauce. Combine the ingredients in a bowl and mix well, adding an extra splash of water if required to loosen. Check the taste, and adjust with extra lemon juice or salt if needed.
Serve the hot meatballs with the tahini sauce on the side, accompanied by broccoli and cooked quinoa or rice to soak up the sauce.
Flash-cooked broccoli
This is the method I use to cook broccoli the majority of the time.
It tastes quite different to boiled or steamed broccoli as it caramelises and intensifies the flavours.
For serving with the baked meatballs I have kept the broccoli simple, however, other times I may add a splash of soy sauce in place of salt and a drizzle of sesame oil for a different flavour profile.
Preparation time: 5 minutes Cooking time: 15 minutes Serves 4
1 head of broccoli, about 400g 1 tablespoon olive oil
cup boiling water Generous pinch of salt Pinch of chilli flakes (optional)
Chop the broccoli into similar sized florets. Peel the stem and slice into chunks.
Drizzle the olive oil into the base of a heavy-based frying pan. Add the broccoli, pour over the water, and add a flick of salt and chilli flakes.
Put a lid on the pan and place over a high heat. Flash cook for 8-10 minutes until the water has mostly evaporated and the broccoli is a vibrant green. Remove the lid and stir the broccoli.
Continue to cook, uncovered, for another 4-5 minutes until all the water has evaporated and the broccoli is tender and slightly seared around the edges.
Serve immediately. It is also quite delicious drizzled with tahini sauce.