Italian Meatballs

with Caponata Vegetables

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Instructions

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1 Make meatballs

Grate half of the Parmesan. Chop the fresh basil and parsley (reserve half for the caponata). Add the beef mince, grated Parmesan, chopped basil and parsley, Dijon mustard, salt and pepper to a bowl. With clean hands, knead until tender. Shape into meatballs. Refrigerate. 

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2 Prep

Peel the eggplant in a stripy pattern, then chop it into small cubes. Peel and chop the onion. Rinse the cherry tomatoes. Lightly toast the pine nuts in a hot dry pan. Set aside.

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3 Fry vegetables

Heat a large pan over a medium heat with a generous drizzle of oil. Once hot, add the eggplant and fry with a pinch of salt for 5 min. Add the onion and fry for 5-7 min further or until the eggplant has browned and softened. Don't hurry this step and don't skimp on the oil.

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4 Simmer

Add the cherry tomatoestomato paste, measured water, brown sugar, olives, capers and black pepper. Cover with a lid and simmer over a low heat for 15 min. Once done, add the remaining fresh basil and parsley. Check the seasoning. Season with saltpepper and a pinch of sugar.

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5 Fry meatballs

Meanwhile, heat a second pan over a medium-high heat with a drizzle of olive oil. Once hot, add the meatballs and fry for 5-6 min or until browned all over and cooked through.

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6 Serve

Divide the caponata and meatballs among plates. Shave or grate the remaining Parmesan over the top. Sprinkle with the toasted pine nuts. Drizzle with good quality olive oil and finish with a grind of black pepper.

Tips for fussy eaters

Serve with cooked pasta. Leave the olives and capers out if necessary!

Pro tip

Caponata tastes even better if you prepare it a day in advance and refrigerate it. Enjoy it hot or cold, as a low-carb dish or with crusty bread.

If you love classic Italian flavours, this one's for you! It's packed with them.

Cooking Time: 40 min

Cals 679 · Prot 43 · Carbs 41 · Fat 37

Gluten-Free

Ingredients

Number of people

For meatballs

Beef mince 350 Grams
Parmesan 45 Grams
Fresh basil 15 Grams
Fresh parsley 15 Grams
Dijon mustard 6 Grams
Salt 1 Tsp
Black pepper 0.5 Tsp
Olive oil 2 Tbsp

Caponata

Eggplant 2 Pieces
Red onion 1 Piece
Cherry tomatoes 250 Grams
Olive oil 4 Tbsp
Salt 0.5 Tsp
Tomato paste 50 Grams
Water 100 ML
Brown sugar 5 Grams
Green olives 50 Grams
Capers 20 Grams
Black pepper 0.5 Tsp

To serve

Pine nuts 20 Grams

If you love classic Italian flavours, this one's for you! It's packed with them.

Cooking Time: 40 min

Cals 679 · Prot 43 · Carbs 41 · Fat 37

Gluten-Free

Instructions

photo

1 Make meatballs

Grate half of the Parmesan. Chop the fresh basil and parsley (reserve half for the caponata). Add the beef mince, grated Parmesan, chopped basil and parsley, Dijon mustard, salt and pepper to a bowl. With clean hands, knead until tender. Shape into meatballs. Refrigerate. 

photo

2 Prep

Peel the eggplant in a stripy pattern, then chop it into small cubes. Peel and chop the onion. Rinse the cherry tomatoes. Lightly toast the pine nuts in a hot dry pan. Set aside.

photo

3 Fry vegetables

Heat a large pan over a medium heat with a generous drizzle of oil. Once hot, add the eggplant and fry with a pinch of salt for 5 min. Add the onion and fry for 5-7 min further or until the eggplant has browned and softened. Don't hurry this step and don't skimp on the oil.

photo

4 Simmer

Add the cherry tomatoestomato paste, measured water, brown sugar, olives, capers and black pepper. Cover with a lid and simmer over a low heat for 15 min. Once done, add the remaining fresh basil and parsley. Check the seasoning. Season with saltpepper and a pinch of sugar.

photo

5 Fry meatballs

Meanwhile, heat a second pan over a medium-high heat with a drizzle of olive oil. Once hot, add the meatballs and fry for 5-6 min or until browned all over and cooked through.

photo

6 Serve

Divide the caponata and meatballs among plates. Shave or grate the remaining Parmesan over the top. Sprinkle with the toasted pine nuts. Drizzle with good quality olive oil and finish with a grind of black pepper.

Tips for fussy eaters

Serve with cooked pasta. Leave the olives and capers out if necessary!

Pro tip

Caponata tastes even better if you prepare it a day in advance and refrigerate it. Enjoy it hot or cold, as a low-carb dish or with crusty bread.

Ingredients

Number of people

For meatballs

Beef mince 350 Grams
Parmesan 45 Grams
Fresh basil 15 Grams
Fresh parsley 15 Grams
Dijon mustard 6 Grams
Salt 1 Tsp
Black pepper 0.5 Tsp
Olive oil 2 Tbsp

Caponata

Eggplant 2 Pieces
Red onion 1 Piece
Cherry tomatoes 250 Grams
Olive oil 4 Tbsp
Salt 0.5 Tsp
Tomato paste 50 Grams
Water 100 ML
Brown sugar 5 Grams
Green olives 50 Grams
Capers 20 Grams
Black pepper 0.5 Tsp

To serve

Pine nuts 20 Grams
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