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Spiced Meatball, Butternut, and Tomato Stew

Photo: Iain Bagwell
Active time 35 mins
Total time 35 mins
Yield

Serves 4 (serving size: 2 cups)

These tender meatballs have a mild, warm spice. Chopped cilantro at the end adds a nice burst of freshness. You can substitute ground chicken, if desired.

Ingredients

  • 1 1/2 whole-wheat bread slices (such as Arnold 100% Whole Wheat Bread), cubed
  • 1/3 cup 2% reduced-fat milk
  • 1 pound ground sirloin
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup finely chopped fresh cilantro, divided
  • 5/8 teaspoon kosher salt, divided
  • 2 tablespoons olive oil
  • 1 cup chopped butternut squash
  • 3/4 cup chopped yellow onion
  • 1 tablespoon finely chopped garlic
  • 1 1/4 cups unsalted beef stock (such as Swanson)
  • 2 cups chopped tomatoes
  • 3/4 cup unsalted tomato sauce
  • 1 1/2 cups cauliflower florets

Nutrition Information

  • calories 335
  • fat 13.1 g
  • satfat 3.3 g
  • monofat 7.1 g
  • polyfat 1.6 g
  • protein 29 g
  • carbohydrate 29 g
  • fiber 7 g
  • cholesterol 62 mg
  • iron 5 mg
  • sodium 556 mg
  • calcium 120 mg
  • sugars 10 g
  • Est. Added Sugars 1 g

How to Make It

  1. Place bread cubes in a bowl; pour milk over bread. Let stand 5 minutes.

  2. Gently combine soaked bread cubes, beef, cumin, coriander, pepper, 1/4 cup cilantro, and 1/8 teaspoon salt in a medium bowl. Gently shape into 12 (1 1/2-inch) meatballs.

  3. Heat a Dutch oven over medium-high. Add oil to pan; swirl to coat. Add meatballs in a single layer; cook, turning to brown on all sides, about 4 minutes. Transfer meatballs to a plate. Add squash, onion, and garlic to pan; cook, stirring occasionally, 3 minutes. Add stock, scraping pan to loosen browned bits. Add remaining 1/2 teaspoon salt; cook until liquid is reduced by half, about 6 minutes. Add tomatoes and tomato sauce; bring to a simmer. Cook, stirring occasionally, until slightly thickened, 6 to 8 minutes. Stir in cauliflower; cover and cook 3 minutes. Return meatballs to pan; cover and cook just until meatballs are cooked through, 6 to 8 minutes. Sprinkle with remaining 1/4 cup cilantro.