If your meatballs made with a lean beef mince sometimes turn out dry, then you really should try those Low FODMAP Courgette Beef Meatballs. Thanks to adding grated courgette and cheddar cheese they stay moist and are full of flavour!
This recipe is not only a great idea for a perfect meatballs, but also for convincing any fussy eaters to eat more vegetables. The courgette inside adds moistness and the leek with herbs give it more flavour, but most of people won’t even realise that they are consuming a bit more of their 5-a-day! My child was eating it with joy, without asking what exactly is inside.
Those courgette meatballs are best served with a Low FODMAP pasta or rice and a salad. My favourite pasta for this dish is a spaghetti gluten free pasta.
Have you tried our recipe for Best Low FODMAP meatballs ever?
Find it once clicking on the picture below ↓↓↓
The same recipe, but in POLISH, is available in my Przepisy Low FODMAP blog.
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
INGREDIENTS FOR A Low FODMAP COURGETTE BEEF MEATBALLS (4-5 portions):
for the meatballs:
500 g 5% lean beef mince
125 g grated courgette
100 g leek, green part only
A small handful fresh thyme and oregano
70 g grated vintage cheddar cheese
1 egg
salt, pepper
for the sauce:
1 tsp mixed herbs
salt, pepper
1 tsp. Fody shallot infused oil
(if you are craving some garlic flavour, you can also use Fody Garlic Infused Olive Oil. It is perfect for making sauces, any Italian pasta sauces, frying and stewing, as well as for example making a garlic free tzatziki or hummus!).
500 g – 1 carton passata
400 g – 1 tin chopped tomatoes
INSTRUCTIONS TO MAKE A Low FODMAP COURGETTE BEEF MEATBALLS (4-5 portions):
Take the mince out of the freezer a couple of hours before to come to a room temperature. The meat not only cooked more evenly when not cold, but also your hands won’t be freezing when forming the meatballs!
Place the meat mince in a large mixing bowl. Grate the courgette using an large grater, not the fine one. Add it to the mince.
Choose a nice, fresh green leaves from the leek, chop them finely and also add to the beef mince. Then chop the oregano and peel off the thyme leaves from the stalk and also place with the mince.
Grate the cheddar cheese, same as courgette on large grater and add it to the bowl with one egg. Season with a salt and pepper, mix all ingredients very well with your hands to incorporate the flavours.
Form about 40 small meatballs.
Fry the Low FODMAP meatballs in a large non stick pan, using Fody shallot or garlic infused oil. DO NOT fry all of them at once, because instead of frying, they will stew and might break apart! Instead fry them in 2-3 portions, placing first, ready fried portions on a plate.
When all of the courgette meatballs are fried and golden brown, place them back in the large pan, together with all of the ingredients for the sauce: mixed herbs, salt, pepper, passata and chopped tomatoes. Mix all well.
Lower the heat and stew in the sauce for about 30 minutes. Ready!
Enjoy!
Low FODMAP Courgette Beef Meatballs
Equipment
- large mixing bowl
- large non stick pan
Ingredients
- for the meatballs:
- 500 g 5% lean beef mince
- 125 g grated courgette
- 100 g leek green part only
- A small handful fresh thyme and oregano
- 70 g grated vintage cheddar cheese
- 1 egg
- salt, pepper
- for the sauce:
- 1 tsp mixed herbs
- salt, pepper
- 1 tsp. Fody shallot infused oil
- 500 g - 1 carton passata
- 400 g - 1 tin chopped tomatoes
Instructions
- Take the mince out of the freezer a couple of hours before to come to a room temperature. The meat not only cooked more evenly when not cold, but also your hands won't be freezing when forming the meatballs!
- Place the meat mince in a large mixing bowl. Grate the courgette using an large grater, not the fine one. Add it to the mince.
- Choose a nice, fresh green leaves from the leek, chop them finely and also add to the beef mince. Then chop the oregano and peel off the thyme leaves from the stalk and also place with the mince.
- Grate the cheddar cheese, same as courgette on large grater and add it to the bowl with one egg. Season with a salt and pepper, mix all ingredients very well with your hands to incorporate the flavours.
- Form about 40 small meatballs.
- Fry the Low FODMAP meatballs in a large non stick pan, using Fody shallot or garlic infused oil. DO NOT fry all of them at once, because instead of frying, they will stew and might break apart! Instead fry them in 2-3 portions, placing first, ready fried portions on a plate.
- When all of the courgette meatballs are fried and golden brown, place them back in the large pan, together with all of the ingredients for the sauce: mixed herbs, salt, pepper, passata and chopped tomatoes. Mix all well.
- Lower the heat and stew in the sauce for about 30 minutes. Ready!
- Enjoy!
