Moroccan Meatball and Lentil Bake With Company! Recipe

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Moroccan Meatball and Lentil Bake With Company!
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Ingredients
32
Count
Nutrition
687
Calories
Total time
120
Minutes
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Ingredients:

Directions:

  1. Heat oven to 180C/fan 160C/gas 4.
  2. MEATBALLS:.
  3. Mix the garlic, cumin, coriander and cinnamon, salt & pepper together.
  4. Break up any lumps in the minced beef and add the spices, finely diced onion and the beaten egg.
  5. Mix together well, using your hands.
  6. Shape into balls the size of a walnut - you should get about 32 to 36 meatballs.
  7. Roll them into the flour and heat up the olive oil in a large frying pan.
  8. Fry them in batches - do not overcrowd the pan - fry until golden brown, are firm & keeping their shape.
  9. Put the meatballs to one side.
  10. LENTILS:.
  11. Heat up the olive oil in the same frying pan as the meatballs were cooked inches.
  12. Fry the garlic and onion over a low heat until translucent & golden but not brown.
  13. Add the spices and then the lentils and stir them around to get a good coating of the oil.
  14. Add the tinned tomatoes, vegetable stock, cinnamon stick & the dried apricots.
  15. Give them all a good stir and cook over a low heat for about 2 minutes.
  16. Pour the lentils into a large ovenproof dish and place the meatballs on top. Scatter the cherry tomatoes around the meatballs.(They look good if kept on the vine).
  17. Cover and cook for about 1 hr, or until the sauce has thickened.
  18. Take the cover off for the last 10-15 minutes and allow the meatballs & cherry tomatoes to brown.
  19. Remove the cinnamon stick before serving.
  20. Whilst the meatball & lentil bake is cooking, prepare and cook the vegetable accompaniment.
  21. Take a large wok and heat up the olive oil.
  22. Add the fennel bulb, onions & carrots and stir well.
  23. Add the brown sugar, stir well & turn up the heat. Cook the vegetables until they are tinged brown on the edges and the sugar has completely dissolved.
  24. Turn the heat down and add the vegetable stock, cover the wok and cook for about 30 minutes or until the vegetables are tender but still holding their shape.
  25. Add the orange juice and mix well, cook without a lid for a further 5 minutes.
  26. Pour into a serving dish & garnish with grated orange zest, fennel seeds and some of the green fronds from the fennel.
  27. Serve alongside the meatball and lentil bake.
  28. Garnish the meatball & lentil bake with some of the green fronds from the fennel bulbs.
  29. Flatbreads, rice or couscous would also be good accompaniments, if needed, for this meal.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 686.57 Kcal (2875 kJ)
Calories from fat 156.93 Kcal
% Daily Value*
Total Fat 17.44g 27%
Cholesterol 98.69mg 33%
Sodium 11307.62mg 471%
Potassium 1328.99mg 28%
Total Carbs 90.43g 30%
Sugars 16.03g 64%
Dietary Fiber 10.68g 43%
Protein 31.88g 64%
Vitamin C 40mg 67%
Vitamin A 0.3mg 10%
Iron 5.2mg 29%
Calcium 139.1mg 14%
Amount Per 100 g
Calories 135.27 Kcal (566 kJ)
Calories from fat 30.92 Kcal
% Daily Value*
Total Fat 3.44g 27%
Cholesterol 19.44mg 33%
Sodium 2227.89mg 471%
Potassium 261.84mg 28%
Total Carbs 17.82g 30%
Sugars 3.16g 64%
Dietary Fiber 2.1g 43%
Protein 6.28g 64%
Vitamin C 7.9mg 67%
Vitamin A 0.1mg 10%
Iron 1mg 29%
Calcium 27.4mg 14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 14.4
    Points
  • 16
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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