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Nigerian Meatballs

Meat

Contributed by: BMC's Teaching Kitchen

Nigerian

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A variety of spices such as cinnamon, ginger and cumin give this meatball dish a zing! Flavorful but not spicy. Served with homemade tomato sauce and couscous, this is a full and balanced meal in itself.  

Serves:
4-5 servings
Total Time:
60 minutes
Prep Time:
30 minutes
Cook Time:
30 minutes

Ingredients


Oats - ¼ cup Eggs - 1 large Protein - 1 pound ground turkey, chicken or ground vegetarian substitute (93% lean) Cumin - 1 teaspoon, ground Ginger - 1 teaspoon powdered ginger Cinnamon - 1 pinch Salt - ½ teaspoon Oil - 1 Tablespoon canola, avocado, sesame Oil - 1 Tablespoon olive, canola, sesame or avocado oil Onion - 1 small Garlic - 1 clove Tomatoes - crushed tomatoes, 1 (28oz) can Water - ½ cup Cinnamon - pinch Salt - pinch Couscous - 1 cup whole grain Israeli couscous (M'Hamsa or giant couscous) or brown rice Cinnamon - ½ teaspoon Salt - ¼ teaspoon Raisins - ½ cup Herbs - ½ bunch fresh parsley (or fresh cilantro/basil or dried basil/parsley/oregano)

Instructions

Step 1
Make the meatballs by first blending the oats in a blender to a flour-like consistency. Add the oat flour to a large bowl.
Step 2
Add the egg, ground turkey, cumin, ginger, cinnamon, and salt to the bowl with the oats. Mix with your hands until combined.
Step 3
Heat a frying pan with oil on medium-high heat. Form 12 meatballs with a spoon. Cook for 5 mins, flip, cover and cook another 5-8 minutes until cooked through. Remove the meatballs from the pan.
Step 4
Make the couscous by filling a saucepan ¾ of the way with water, covering and bringing to a boil. Add the couscous and raisins and cook, uncovered, for 10-12 minutes. Drain using a colander.
Step 5
After draining, add couscous back to the saucepan. Add cinnamon, salt, and chopped parsley.
Step 6
While the couscous is cooking, make the sauce. For the sauce, chop the onion and mince the garlic. Chop the parsley and set aside.
Step 7
Put 1 Tablespoon of olive oil onto a sauce pan and turn the heat to medium-high. Add the onion to the saucepan and cook for 5 minutes (or until soft), stirring occasionally.
Step 8
Once the onions are cooked, add the garlic, salt, cinnamon, and tomatoes. Stir and cook for 10 min or until the sauce thickens.
Step 9
Once the sauce is done, add the meatballs to the sauce.
Step 10
Scoop a heaping portion of couscous, meatballs, and sauce onto a plate. Top with the remaining parsley and a pinch of cinnamon.

Notes

Nutrition Information

Serving Size:
1/5 recipe serving
Calories:
471 Calories
Fat:
14
Saturated Fat:
3
Carbohydrates:
Net Carb: 58g
Dietary Fiber:
8g
Protein:
27g
Sodium:
875