Beef meatballs with peas
Homemade beef meatballs gently simmered with onion, pepper, crushed tomato and peas. This complete, satisfying dish combines beef protein with fibre from the vegetables and pulses. It is easy to prepare and ideal for planning meals for the week.
At a glance
- Cooking60 min
- Total60 min
- DifficultyEasy
Allergens
- None of the fourteen declarable allergens
Who this recipe is for
A traditional homemade stew with lean meat and pulses. It fits a weight-loss eating plan and helps you plan meals for the week ahead.
Ingredients
Step by step
- Sauté the chopped onion and pepper in a little oil over medium-low heat for about 30 minutes, until very soft.
- Add the meatballs made with 100% beef to the pan or casserole with the vegetables.
- Sauté the meatballs with the sofrito for about 10 minutes to brown the outside.
- Add the previously cooked peas and the small can of crushed tomato.
- Stir and cook everything over medium heat for 5 minutes.
- Reduce the heat to medium-low, cover the casserole and cook for about 15 more minutes so the flavours combine.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For a lower-fat version
Make the meatballs with minced turkey or chicken breast instead of beef.
If you would like to add more complex carbohydrates
Add diced potato to the sofrito with the pepper, or serve the dish with a slice of good-quality wholemeal bread.
For a vegetarian option
Replace the beef meatballs with homemade meatballs made from textured soy protein or lentils.
What it provides
Beef provides high-quality protein and easily absorbed iron, while peas add fibre and plant protein. The onion, pepper and tomato sofrito enriches the dish with antioxidants and micronutrients without adding too much fat, especially if you control the amount of olive oil.
The dietitian's tip
This stew develops more flavour overnight, so it is a great option to cook in a larger batch and keep portions in the fridge or freezer. Choose fresh minced meat from the butcher to avoid unnecessary additives and starches.
Explore our ideas for weight loss. Other recipes for everyday meals: quick lentils with vegetables and potato and wholewheat macaroni with Bolognese sauce.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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