Turkey meatballs with roasted veg and brown rice
- Prepare
- less than 30 mins
- Cook
- 30 mins to 1 hour
- Serve
- Serves 4
Bowl food at its best. Homemade turkey meatballs with healthy vegetable rice and a delicious yoghurt dressing.
Each serving provides 489 kcal, 42.9g protein, 22.7g carbohydrate (of which 9g sugars), 24.5g fat (of which 5.4g saturates), 3.3g fibre and 0.25g salt.
Ingredients
- 200g/7oz brown rice
- 4 tbsp olive oil, plus extra for drizzling
- 2 peppers, chopped into 1–2cm/½–¾in pieces
- 2 medium courgettes, 1 coarsely grated and 1 chopped into 1–2cm/½–¾in pieces
- 1 red onion, chopped into 1–2cm/½–¾in pieces
- 1 tbsp za’atar
- 500g/1lb 2oz turkey mince (ideally around 5–10% fat)
- 1 lemon, zest and juice
- 2–4 spring onions, thinly sliced
- 1 tbsp finely chopped fresh parsley
- 2 tbsp finely chopped fresh mint
- 150g/5½oz natural yoghurt
- 100g/3½oz rocket
- salt and freshly ground black pepper
Method
Preheat the oven to 210C/190C Fan/Gas 6½. Line two large baking trays with greaseproof paper and place into the oven to preheat.
Tip the rice into a sieve and rinse under cold water until the water runs clear. Place a medium saucepan over a medium–high heat and add the rice along with 400ml/14fl oz water. Season with salt and add a drizzle of oil. Give the rice a stir, then cover with a lid and bring to the boil.
Reduce the heat to low and cook for 30 minutes until the rice is tender and the water has been absorbed. Turn off the heat and leave covered for 10–15 minutes.
Meanwhile, combine the peppers, chopped courgette, red onion, za’atar and 2 tablespoons oil in a large bowl. Season with salt and pepper and spread evenly on one of the preheated baking trays. Cook for 15–25 minutes until soft and slightly charred.
Drizzle the remaining baking tray with 2 tablespoons oil and put back into the oven.
Meanwhile, in the same bowl that had the veg in, combine the turkey mince, grated courgette, lemon zest, spring onions, parsley and 1 tablespoon of the mint. Season with salt and pepper and mix well.
Divide the mixture in half and then into quarters, and shape. You’re looking to get roughly six small meatballs from each quarter (24 meatballs in total). Transfer the meatballs to the preheated baking tray and cook for 20 minutes, turning halfway through.
Meanwhile, make the yoghurt dressing by combining the yoghurt, remaining mint, 1–2 tablespoons lemon juice and a little salt and pepper.
Once the rice is cooked, fluff-up with a fork and mix through the roasted vegetables. Serve the meatballs with the vegetable rice, a handful of rocket and a good drizzle of the yoghurt dressing.
