Meatball traybake

Name: Meatball traybake
Cook time: 70 min
Total time: 70 min
Yield: 4
Ingredients: 1 large bulb of fennel (320g); 2 red onions (320g); 4 carrots (320g); olive oil; 1 x 400g tin of cannellini beans; 400g higher-welfare beef or pork mince; 1 teaspoon dried oregano; 2 x 400g tins of plum tomatoes; 1 x 460g jar of roasted red peppers; 1 lemon; 50g feta cheese; optional: extra virgin olive oil

With cannellini beans & loadsa veg

Gluten-free

1 hr 10 mins (Prep 10 minutes | Cook 1 hour)

Not Too Tricky

serves 4

About the recipe

Using an old friend like meatballs to get some beans into your life is a tasty, nutritious win.

nutrition per serving

Calories

22%

Fat

26%

Saturates

27%

Sugars

22%

Salt

22%

Protein

66%

Carbs

14%

Fibre

of an adult’s reference intake

Recipe From

Eat Yourself Healthy

By Jamie Oliver

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Ingredients

1 large bulb of fennel (320g)

2 red onions (320g)

4 carrots (320g)

olive oil

1 x 400g tin of cannellini beans

400g higher-welfare beef or pork mince

1 teaspoon dried oregano

2 x 400g tins of plum tomatoes

1 x 460g jar of roasted red peppers

1 lemon

50g feta cheese

optional: extra virgin olive oil

Top Tip

Veggie mince works very well in place of beef or pork mince.

Method

Preheat the oven to 200°C/400°F/gas 6. Trim the fennel, reserving any leafy tops, peel the onions, then cut it all into wedges and place in a deep 30cm x 40cm roasting tray. Peel, halve and add the carrots. Toss with 1 tablespoon of olive oil, season with sea salt and black pepper, and roast for 40 minutes.
Meanwhile, drain the beans and pulse a couple of times in a food processor. Add the mince and oregano, season, and pulse until just combined. With clean wet hands, divide the mixture into 12, roll into balls, then place in a large non-stick frying pan on a medium-high heat with 2 tablespoons of oil and cook until golden all over, turning regularly.
Pour the tomatoes and peppers, juice and all, into the processor (there’s no need to clean it). Finely grate and reserve the lemon zest, then squeeze the juice into the processor, season, and blitz until smooth.
Remove the tray from the oven, pour the sauce over the veg, then evenly sit the golden balls around the tray. Return to the oven for a final 20 minutes.
To serve, crumble over the feta, sprinkle over the reserved lemon zest and any fennel tops, and drizzle with a little extra virgin olive oil, if you like. Great as it is, or with wholemeal toast, couscous, rice or spaghetti.

For bonus flavour, add a pinch of cumin, coriander or fennel seeds or even ground cinnamon to the veggies, if you like.
At the end of step 2, scatter a couple of woody herb sprigs, such as marjoram, rosemary, thyme or sage, into the rendered fat in the pan then scatter in the tray for the final 20 minutes at step 4.

Tags

Meatball Healthy Vegetable Healthy dinners Family favourites Fennel Lemon Tomato Pepper Carrot Gluten-free

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