Lamb meatballs with fregola and feta

Name: Lamb meatballs with fregola and feta
Cuisine: European, Mediterranean
Ingredients: 400g lamb mince (at least 15% fat); 1 small onion, peeled and finely chopped (120g); ¼ tsp ground cinnamon; ½ tsp ground allspice; 30g panko breadcrumbs; 1 large egg; 15g parsley, finely chopped; 6 garlic cloves, peeled, 3 crushed and 3 thinly sliced; 1 lemon; finely grated, to get 1 tsp zest, and juiced, to get 1 tbsp; 1½ tsp cumin seeds, toasted and lightly crushed with a pestle and mortar; Fine sea salt and black pepper; 75g feta, cut into 2cm cubes; ¼ tsp paprika; 3 tbsp olive oil; 2 tbsp tomato paste; 200g fregola; 500ml chicken stock; 10g fresh coriander, roughly chopped

6 steps

Fregola is a Sardinian pasta made from semolina that has a nutty flavour close to toasted giant couscous. Use it in dishes where you would use giant couscous or orzo with similar cooking times.

Updated at: Wed, 16 Aug 2023 21:59:57 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories709.8 kcal (35%)

Total Fat41.6 g (59%)

Carbs55.6 g (21%)

Sugars4.8 g (5%)

Protein27.9 g (56%)

Sodium691.1 mg (35%)

Fiber3.7 g (13%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

400glamb mince

at least 15% fat

120gonion

small, peeled and finely chopped

¼ tspground cinnamon

½ tspground allspice

30gpanko breadcrumbs

15gparsley

peeled, 3 crushed and 3 thinly sliced

1lemon

finely grated, to get 1 tsp zest, and juiced, to get 1 tbsp

1 ½ tspcumin seeds

toasted and lightly crushed with a pestle and mortar

Fine sea salt

black pepper

75gfeta

cut into 2cm cubes

¼ tsppaprika

3 Tbspolive oil

2 Tbsptomato paste

200gfregola

500mlchicken stock

10gfresh coriander

roughly chopped

Instructions

Step 1

Put the mince, onion, cinnamon, allspice, panko, egg and parsley in a large bowl. Add the crushed garlic, lemon zest, three-quarters of a teaspoon of cumin, three tablespoons of water, a teaspoon of salt and a good grind of pepper, mix to combine, then set aside for 10 minutes. Roll the mixture into 12 compact 55-60g balls.

Step 2

Meanwhile, put the feta, paprika and two tablespoons of oil in a small bowl and leave to marinate until needed.

Step 3

Put a large saute pan for which you have a lid on a medium-high heat with the remaining tablespoon of oil. Once hot, add the meatballs and fry for 10 minutes, turning them every two minutes or so, until seared and golden all over.

Step 4

Transfer the meatballs to a plate and reserve a tablespoon of the fat, then wipe the pan clean. Add the fat back to the pan with the sliced garlic and, with the heat still on medium-high, cook for a minute. Add the tomato paste and cook for a minute more. Add the fregola and toast, stirring occasionally, for two minutes. Pour in the stock, 400ml hot water and half a teaspoon of salt, mix to combine, then return the meatballs to the pan.

Step 5

Put on the lid and cook for 18 minutes, stirring with a rubber spatula every five minutes to release any fregola from the base of the pan, and being careful not to break apart the meatballs. Remove the lid and cook, stirring often, for about five minutes more, until the fregola is cooked through and the sauce has reduced and thickened. Remove the pan from the heat, stir through the lemon juice, then spoon over the marinated feta. Cover with the lid and leave to rest for two minutes.

Step 6

Serve straight from the pan with the coriander and remaining cumin sprinkled on top.