Looking for a tasty and healthy dinner idea? These Spiced Lentil and Beef Meatballs served with Cauliflower Rice Pilaf make a satisfying, protein-rich meal that’s full of flavor. Whether you’re eating healthy, building muscle, or just love trying new recipes, this dish is bound to become a favorite.
What Are Spiced Lentil and Beef Meatballs with Cauliflower Rice Pilaf?
This delicious meal combines hearty beef, fiber-rich lentils, and a mix of warm spices to create juicy, flavorful meatballs. Instead of traditional rice, the side dish features tender cauliflower rice pilaf, a lighter, low-carb alternative loaded with nutrients and flavor. Together, they create a well-rounded, nutritious dinner that’s perfect for weeknights or meal prep.
Health Benefits and Precautions
Benefits
Beef is rich in high-quality protein, iron, and B vitamins, all of which are essential for maintaining energy and supporting muscle growth. Lentils add a boost of plant-based protein, fiber, and minerals like potassium and magnesium, which are great for heart health. Cauliflower is low in calories but high in vitamins C and K, and provides antioxidants that help fight inflammation.
Precautions
If you are watching your red meat intake, you can swap out beef for turkey or chicken. People sensitive to cruciferous vegetables may experience some digestive discomfort with cauliflower, so it’s a good idea to start with a small portion if you are new to eating it.
Spiced Lentil and Beef Meatballs with Cauliflower Rice Pilaf Recipe
Ingredients
For the Meatballs:
- 1/2 cup cooked lentils (green or brown)
- 1 lb ground beef (85% lean)
- 1/2 cup breadcrumbs
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1 large egg
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon ground coriander
- 1/4 teaspoon cinnamon
- Salt and pepper to taste
- 1 tablespoon olive oil
For the Cauliflower Rice Pilaf:
- 1 medium head cauliflower, riced (or 3-4 cups pre-riced cauliflower)
- 2 tablespoons olive oil
- 1/4 cup diced onion
- 2 cloves garlic, minced
- 1/4 cup diced carrots
- 1/4 cup frozen peas
- 1/4 cup chopped fresh parsley
- Salt and pepper to taste
Instructions
Prepare the Meatballs:
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a large mixing bowl, combine the cooked lentils, ground beef, breadcrumbs, onion, garlic, egg, cumin, smoked paprika, coriander, cinnamon, salt, and pepper. Mix until just combined—do not overmix.
- Use your hands or a small ice cream scoop to form the mixture into 1 1/2-inch balls. Place them on the prepared baking sheet.
- Brush the tops of the meatballs with olive oil to help them brown nicely.
- Bake for 18-20 minutes, or until the meatballs are cooked through and golden brown on the outside.
Prepare the Cauliflower Rice Pilaf:
- While the meatballs are baking, heat olive oil in a large skillet over medium heat.
- Add the onion and carrots and cook for about 3-4 minutes, until they start to soften.
- Add the garlic and cook for another 30 seconds until fragrant.
- Stir in the riced cauliflower and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
- Add the peas, parsley, salt, and pepper. Stir and cook for an additional 2 minutes until everything is heated through.
To Serve:
Plate the cauliflower rice pilaf first, then top with a few warm meatballs. Garnish with extra parsley if desired and enjoy a wholesome, balanced meal!
Tips for Best Results
- For even more flavor, add a squeeze of lemon over the cauliflower rice before serving.
- If you prefer, you can pan-fry the meatballs in a skillet with a bit of oil for a crispier exterior before finishing them in the oven.
- Save leftovers in an airtight container in the refrigerator for up to 3 days. They make a perfect meal prep option for busy weeks!
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