Italian Meatballs

with Caponata Vegetables

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Instructions

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1 Make meatballs

Grate half of the Parmesan. Peel and chop the shallots very finely. Chop the fresh basil and parsley. Add the beef mince, Parmesan, half the basil and parsley, eggs, almond flourDijon, shallotssalt and pepper to a bowl. With clean hands, knead until tender. Shape into meatballs (see pro tip!). Refrigerate. 

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2 Prep

Chop the eggplant into small cubes. Peel and chop the red 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. Season with salt and pepper if needed. 

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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

Wet your hands when shaping the meatballs! This way the meat won't stick to them.

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

Cooking Time: 40 min

Cals 804 · Prot 50 · Carbs 37 · Fat 49

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
Eggs 1 Piece
Almond flour 40 Grams
Shallots 0.5 Piece

Caponata

Eggplant 1 Piece
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 804 · Prot 50 · Carbs 37 · Fat 49

Gluten-Free

Instructions

photo

1 Make meatballs

Grate half of the Parmesan. Peel and chop the shallots very finely. Chop the fresh basil and parsley. Add the beef mince, Parmesan, half the basil and parsley, eggs, almond flourDijon, shallotssalt and pepper to a bowl. With clean hands, knead until tender. Shape into meatballs (see pro tip!). Refrigerate. 

photo

2 Prep

Chop the eggplant into small cubes. Peel and chop the red 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. Season with salt and pepper if needed. 

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

Wet your hands when shaping the meatballs! This way the meat won't stick to them.

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
Eggs 1 Piece
Almond flour 40 Grams
Shallots 0.5 Piece

Caponata

Eggplant 1 Piece
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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