Beef Kofta Meatballs with Roasted Vegetables

Name: Beef Kofta Meatballs with Roasted Vegetables
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Ingredients: 1 zucchini ($0.84); 1 yellow squash ($0.58); 1 pint grape tomatoes ($1.89); 3/4 red onion ($0.48); 2 Tbsp olive oil ($0.26); 1/4 tsp garlic powder ($0.02); 1/2 tsp dried oregano ($0.05); salt & pepper ($0.05); 1 lb. ground beef ($5.29); 2 cloves garlic, minced ($0.16); 1/4 red onion, minced ($0.16); 2 Tbsp parsley, chopped ($0.11); 1/2 tsp dried oregano ($0.05); 1/4 tsp cumin ($0.03); 1/8 tsp cinnamon ($0.02); 1/8 tsp cloves ($0.02); 3/4 tsp salt ($0.03); 2 Tbsp cooking oil ($0.08); 4 cups cooked rice ($0.76); 2 Tbsp parsley, chopped, for garnish ($0.11)

$10.97 recipe / $2.75 serving

by Beth Moncel

published Jun 2, 2018

4.93 from 64 votes

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You guys, I am SO IN LOVE with this meal! Browned beef full of warm spices, a medley of roasted vegetables with caramelized edges, and a bed of warm rice makes a fabulously well rounded meal that is a perfect candidate for meal prepping. These Beef Kofta Meatballs with Roasted Vegetables are my new easy-peasy healthy prep for the week!

Beef Kofta Meatballs and Roasted Vegetables on a stoneware plate with rice and a black fork.

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Vegetable Substitutes

You have a few options with this meal. I highly suggest tailoring the vegetable selection to what you have available for a good price in your area at the time. Some other vegetables that work well for roasting are eggplant, mushrooms, and bell peppers. Whichever vegetables you choose, try to get a range of color.

How to Serve Beef Kofta Meatballs

I placed my meatballs and roasted vegetables over a bed of rice because I loooove rice, but if you want to go a low carb route you can place them over some spinach or baby greens. If you want something a little more special than plain rice as a bed, you can do Spinach Rice with Feta. If you’re the type that likes your meals saucy, you can do a simple yogurt dill sauce, like the one in my Greek Chicken Wraps, or my famous Lemon Tahini Dressing, which can be in my Mediterranean Farro Salad recipe.

Beef Kofta Meatballs with Roasted Vegetables

4.93 from 64 votes

Beef Kofta Meatballs with Roasted Vegetables are the perfect well-rounded easy dinner or meal prep to keep you fed and happy throughout the week.

Servings 4

Prep 15

Cook 40

Total 55

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Ingredients

Roasted Vegetables*

1 zucchini ($0.84)
1 yellow squash ($0.58)
1 pint grape tomatoes ($1.89)
3/4 red onion ($0.48)
2 Tbsp olive oil ($0.26)
1/4 tsp garlic powder ($0.02)
1/2 tsp dried oregano ($0.05)
salt & pepper ($0.05)

Meatballs

1 lb. ground beef ($5.29)
2 cloves garlic, minced ($0.16)
1/4 red onion, minced ($0.16)
2 Tbsp parsley, chopped ($0.11)
1/2 tsp dried oregano ($0.05)
1/4 tsp cumin ($0.03)
1/8 tsp cinnamon ($0.02)
1/8 tsp cloves ($0.02)
3/4 tsp salt ($0.03)
2 Tbsp cooking oil ($0.08)

Other

4 cups cooked rice ($0.76)
2 Tbsp parsley, chopped, for garnish ($0.11)

Instructions

Preheat the oven to 425ºF. Dice the zucchini and yellow squash. Reserve 1/4 of the red onion for the meatballs and cut the remaining 3/4 into 1-inch slices. Place the chopped zucchini, squash, onion, and grape tomatoes on a large baking sheet.
Drizzle the olive oil over the vegetables, then add the garlic powder, oregano, salt and pepper. Use your hands to toss the vegetables in the oil and spices until they are evenly coated. Spread the vegetables out evenly over the baking sheet, then transfer them to the oven.
Roast the vegetables in the oven for 40 minutes, or until they are wilted and browned on the edges, stirring once half way through.
While the vegetables are roasting, prepare the meatballs. Mince the remaining 1/4 red onion. Add the ground beef, red onion, minced garlic, chopped parsley, oregano, cumin, cloves, cinnamon, and salt to a bowl. Mix the ingredients together until they are well combined.
Shape the meat mixture into 16 ping pong sized meatballs. This is a good time to begin cooking your rice so that it’s finished at the same time as the meatballs and vegetables.
Heat a large non-stick or cast iron skillet over medium heat. Once hot, 1 Tbsp cooking oil and swirl to coat the surface of the skillet. Add half of the meatballs and cook on each side until well browned (about 7 minutes total). Be careful as you turn the meatballs, as they can be quite delicate. If it’s easier, you can flatten them into mini patty shapes. Transfer the cooked meatballs to a clean plate, add more oil to the skillet, and cook the second batch in the same manner.
Once the meatballs are cooked and the vegetables have finished roasting, it’s time to assemble the meal. Place about 1 cup cooked rice on each plate or container, add 1/4 of the roasted vegetables, then top with four of the beef kofta meatballs. Top with a little more chopped parsley and enjoy!

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Notes

You can substitute vegetables to match what is in season or on sale in your area at the time. Other vegetables that work well in this dish are eggplant, mushrooms, and bell peppers.

Nutrition

Serving: 1ServingCalories: 672kcalCarbohydrates: 56gProtein: 27gFat: 38gSodium: 674mgFiber: 4g

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How to Make Beef Kofta Meatballs – Step by Step Photos

Whole Vegetables for Beef Kofta Meatballs

Start with a few vegetables for roasting. Be sure to pick vegetables that are in season or on sale for a good price in your area at the time. This recipe is wonderfully flexible in this way. I used a zucchini, a yellow squash, a red onion, and a pint of grape tomatoes, but you could also choose something like an eggplant, mushrooms, or bell peppers. Preheat your oven to 425ºF.

Dice the zucchini and squash into one-inch pieces. Reserve 1/4 of the red onion for the meatballs, and slice the rest of it into one-inch slices. Place the chopped zucchini, yellow squash, red onion, and the pint of cherry tomatoes on a large baking sheet. Drizzle with 2 Tbsp olive oil, then add 1/4 tsp garlic powder, 1/2 tsp dried oregano, and a pinch of salt and pepper. Toss the vegetables until they are evenly coated in oil and spices.

Roasted Vegetables for Beef Kofta Meatballs

Roast the vegetables for about 40 minutes, or until they are wilted and browned on the edges. Stir once, half way through. While the vegetables are roasting, you can prepare the meatballs.

Mince the remaining 1/4 of the red onion. Add 1 lb. ground beef to a bowl, then add the minced red onion, 2 cloves minced garlic, 2 Tbsp chopped parsley, 1/2 tsp dried oregano, 1/4 tsp cumin, 1/8 tsp cinnamon, 1/8 tsp cloves, and 3/4 tsp salt.

Use your hands to mix the beef and seasonings together until they are well combined.

Shape the meat mixture into 16 ping pong sized meatballs. The easiest way to do this is to divide the mixture in half, then in half again, then in half again and so on until you have 16 fairly equal sized pieces, then shape them into balls. This is also a good time to start cooking your rice if you want it to finish cooking at roughly the same time as your vegetables and meatballs.

Cooked Beef Kofta Meatballs in cast iron skillet

Place a non-stick or cast iron skillet over medium heat. Once hot, add 1 Tbsp cooking oil (high-heat oil of your choice) and swirl to coat the surface of the skillet. Add half of the meatballs and cook them until they are browned on all sides. Turn them carefully as they cook because they are fairly delicate. They should take about 7-ish minutes to cook on all sides, but this will depend on the heat of your skillet. Once cooked, transfer the meatballs to a clean plate, add a little more oil, and cook the second batch in the same manner.

Beef Kofta Meatballs with Roasted Vegetables on a stoneware plate with a black fork and striped napkin

When your meatballs are finished cooking, the vegetables and rice should be finished at about the same time. And then it’s time to build your bowls/plates/containers! Place about 1 cup cooked rice on your plate, top with 1/4 of the roasted vegetables, and 4 of the cooked meatballs. Sprinkle a little chopped parsley on top, and enjoy!!

And like I said, these Beef Kofta Meatballs with Roasted Vegetables make the PERFECT meal prep! If you feel like you need some sauce, you can do an easy dill yogurt sauce (like the one in this recipe) or my lemon tahini dressing (like in this recipe). I would pack the dressings separately from your meal prep containers so you can heat them up and add the dressing after.

Close up overhead view of meatballs in sauce garnished with parsley.

Beth MoncelI’m a food lover, number cruncher, and meticulous budgeter. I love science and art, and the way they come together when I cook. I love to create, problem solve, and learn new things. Making great food is my passion, my purpose, and my favorite thing to share with others.More About Beth

Beef Kofta Meatballs with Roasted Vegetables

Vegetable Substitutes

How to Serve Beef Kofta Meatballs