Myself and my family love meatballs in any form. Those can be typical Italian meatballs in a tomato sauce or something from my heritage – Polish turkey or pork meatballs in a white parsley or dill sauce. Yum (recipe for Polish ‘pulpety’ here!). But this recipe that I discovered in my Spanish cooking bible: “Spain. The Cookbook” is a connection between both favourites with some additions such as white wine and paprika. Together with fresh parsley, they add specific flavours to this dish.
Albondigas – Low FODMAP Spanish Meatballs:
- gluten and lactose free
- sauce is much creamier then standard tomato sauce for meatballs, thanks to covering the meatballs lightly in a gluten free flour.
- freezable
- great with both pasta and mashed potatoes (I know, mashed potatoes are typical English, but I can’t help it, I live in England and all of my family adores them!).
“Spanish recipe with a Low FODMAP twist”
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 ALBONDIGAS – Low FODMAP SPANISH MEATBALLS:
For the meatballs:
500 g beef mince
1 sprig fresh parsley, chopped
1 egg, beaten
4 tbsp gluten free breadcrumbs
3 tbsps white wine
1/3 cup gluten free plain flour – for coating the meatballs in
Sunflower oil – to fry
Salt, pepper
4 spring onions, green part only, finely chopped
1 tsp paprika
For the sauce:
2 tbsp olive oil
5 spring onions, green part only, chopped
2 ripe tomatoes, rinsed with boiling water, de-skinned and chopped
½ a carton of passata
1.5 cup of water
Salt
INSTRUCTIONS TO PREPARE ALBONDIGAS:
Remove the mince at least an hour before using, so the meat won’t be as cold for your hands.
Place the minced beef, parsley, egg, breadcrumbs, wine, chopped spring onion, paprika, and a pinch of salt into a mixing bowl and mix well. Shape the mix into small meatballs, rolling pieces of it with your hands. Lightly coat the balls in the flour.
Heat a drizzle of sunflower oil in the skillet or a large pan. Cook the meatballs in batches until golden brown. Transfer the meatballs into a separate plate for now.
Heat a little more oil in the previously used skillet and quickly fry the chopped spring onion greens on a medium heat. Add the chopped tomatoes and cook them, breaking them as you go, for 6-8 minutes.
Add passata and 1.5 cups of water and season with salt. Bring the sauce to the boil and add the meatballs. If you feel like the tomato sauce is too chunky, you can blend it first.
Simmer the meatballs in the sauce for 15-20 minutes and serve, for example with brown rice and a salad or mashed potatoes!
Find a printable recipe card below:
Albondigas - Low FODMAP Spanish Meatballs
Equipment
- mixing bowl for mince
- deep plate for flour
- non stick deep pan or skillet
Ingredients
- 500 g beef mince
- 1 sprig fresh parsley chopped
- 1 egg beaten
- 4 tbsp gluten free breadcrumbs
- 3 tbsps white wine
- 1/3 cup gluten free plain flour – for coating the meatballs in
- Sunflower oil – to fry
- Salt pepper
- 4 spring onions green part only, finely chopped
- 1 tsp paprika
- 2 tbsp olive oil
- 5 spring onions green part only, chopped
- 2 ripe tomatoes rinsed with boiling water, de-skinned and chopped
- ½ a carton of passata
- 1.5 cup of water
- Salt
Instructions
- Remove the mince at least an hour before using, so the meat won't be as cold for your hands.
- Place the minced beef, parsley, egg, breadcrumbs, wine, chopped spring onion, paprika, and a pinch of salt into a mixing bowl and mix well. Shape the mix into small meatballs, rolling pieces of it with your hands. Lightly coat the balls in the flour.
- Heat a drizzle of sunflower oil in the skillet or a large pan. Cook the meatballs in batches until golden brown. Transfer the meatballs into a separate plate for now.
- Heat a little more oil in the previously used skillet and quickly fry the chopped spring onion greens on a medium heat. Add the chopped tomatoes and cook them, breaking them as you go, for 6-8 minutes.
- Add passata and 1.5 cups of water and season with salt. Bring the sauce to the boil and add the meatballs. If you feel like the tomato sauce is too chunky, you can blend it first.
- Simmer the meatballs in the sauce for 15-20 minutes and serve, for example with brown rice and a salad or mashed potatoes!
Other MEATBALLS RECIPES on Fit FODMAP Foodie:
(click on the photograph to be directed to the recipe ⇓).
A Classic, well worth trying!
The best ever protein snack and with a nice crunch from the coconut, so tasty.
Meatballs made with lean mince, but still very moist. Click on the photo to find out what’s inside them!
A Polish classic, moist as well, full of flavour, in a creamy white parsley sauce .Yum!
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