Spiced Mediterranean Meatballs
Meatballs are typically rich and flavourful, which means it can be could be rather high in salt and fat.
What if I told you there’s another way to add flavour naturally without increasing the sodium content of the dish?
This recipe is nutritious, delicious and cooked in the air fryer for quick and fuss-free cooking, though the meatballs can also be cooked in the oven or on a pan if you don’t have an air fryer.
The key is incorporating ingredients like fresh herbs, spices, onion/garlic, lemon, mushrooms, and carrots, all which impart a natural flavour to the dish and complement the conservative amount of salt used.
One thing I love about this recipe is the use of canned black beans. You can seamlessly integrate plant-based protein into your diet this way! It enhances the overall nutrient profile by reducing saturated fat but also boosts the fibre and protein content.
THE RECIPE
SERVES 20-24 SMALL MEATBALLS
Ingredients
Meatballs
330g beef mince
120g kidney beans in water, drained, mashed
1 egg
85g shiitake mushroom, minced
65g carrot, minced
1 garlic clove, minced
1 medium yellow onion, minced
1 ½ tbsp extra virgin olive oil
10g fresh parsley, minced
10g fresh dill, minced
15g fresh coriander, minced
2 tsp ground cumin
2 tsp smoked paprika
1 ½ tsp ground black pepper
1 ½ tsp ground cinnamon
½ tsp potassium-salt (or any low-sodium salt)
Yoghurt sauce
3 tbsp Greek yoghurt
2 tbsp lemon juice
A handful of mint leaves, minced finely
1 garlic clove, grated
A dash of ground black pepper
Directions
Sautée the onion, garlic, mushrooms, and carrots in 1 tbsp olive oil over low-medium heat. Add the cumin, pepper, paprika, cinnamon, and half the salt, and mix well. If you find some bits sticking to the base of the pan, you can add 1-2 tbsp of water to deglaze the pan. Once the mixture is fragrant and softened, set aside to cool.
In a large bowl, mix the beef, mashed beans, egg, dill, parsley, coriander, remaining salt, and sautéed mixture till evenly combined.
Preheat your air fryer to 180˚C.
Form the mixture into small meatballs, and coat them with the remaining olive oil.
Place the meatballs in the preheated air fryer for 8-10 minutes, checking on them a gentle shake halfway through.
While the meatballs cook, prepare the yoghurt sauce by blending all the ingredients until smooth.
Once everything is ready, serve the meatballs alongside the yoghurt sauce, and enjoy!
Nutrition
Per serving
Calories: 211kcal
Carbohydrates: 9g
Protein: 21g
Fat: 9g
Sugar: 4.2g
Sodium: 235.17mg
Fibre: 5.3g