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Albondigas - Low FODMAP Spanish meatballs
Maria K

Albondigas - Low FODMAP Spanish Meatballs

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.
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Prep Time 10 minutes
Cook Time 30 minutes
Servings: 4 portions
Course: Dinner, Lunch
Cuisine: Spanish
Ingredients Equipment Method

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

Equipment

  • mixing bowl for mince
  • deep plate for flour
  • non stick deep pan or skillet

Method
 

  1. Remove the mince at least an hour before using, so the meat won't be as cold for your hands.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Simmer the meatballs in the sauce for 15-20 minutes and serve, for example with brown rice and a salad or mashed potatoes!