Hidden vegie meatballs in rich tomato sauce

Published July 2024 | 4 min read 
Expert contributor Novelitha Tio, dietitian and HCF health coach 
Words by Lucy E Cousins 

This nutritious family meal is packed with flavour and vegetables rich in vitamin C to boost your immune system.

Finding healthy, freezer-friendly recipes the whole family will love can be challenging, so many Aussie households rely on a rotation of tried and tested meals they know will be eaten.

However, dietitian and HCF health coach Novelitha Tio says it's worthwhile trying out new recipes, as studies show eating a variety of vegetables (and not just the same ones) is crucial for a balanced diet and a healthy immune system.

“Consuming a wide range of vegetables helps optimise nutrient intake, supports overall health, and adds flavour and interest to your meals,” she says.

In particular, Novelitha adds, incorporating foods high in vitamin C, like in this meatball recipe, can be especially helpful for keeping sickness at bay.

“Vitamin C, also known as ascorbic acid, plays a crucial role in our diet and particularly in supporting our immune system,” she says.

The benefits of vitamin C

There are a variety of vegetables that are sources of vitamin C – particularly green vegetables, like cabbage, zucchini, capsicum, spinach, Brussels sprouts, lettuce, broccoli, kale, as well as carrot, cauliflower, potatoes, bell peppers and tomatoes.

Novelitha says there are four main reasons consuming vitamin C can be helpful for our overall health.

Infection fighting

“The immune system, which helps defend the body against infections, particularly cells called lymphocytes, requires vitamin C for proper functioning.”

Antioxidant function

“Vitamin C is a powerful antioxidant, which means it helps protect cells from damage caused by free radicals. This antioxidant activity helps reduce oxidative stress in the body, which is linked to chronic diseases and ageing.”

Collagen formation

“Vitamin C is essential for the synthesis of collagen, a protein that provides structure to skin, bones, cartilage and blood vessels. Adequate collagen production is important for wound healing and maintaining healthy skin.”

Iron absorption

“Vitamin C enhances the absorption of non-heme iron (the type of iron found in plant-based foods), thereby helping to prevent iron deficiency.”

Nutrition Australia recommends eating two serves a day of fruit and five serves a day of vegetables to make sure you’re getting enough vitamin C. This meatball recipe is a great way to incorporate nutrients into your family’s diet as it not only contains the goodness of tomatoes, but it also has carrots, zucchinis and mushrooms which are sources of vitamin C.

Hidden vegie meatballs in rich tomato sauce 

Prep time: 15 minutes
Cooking time: 30 minutes
Serves: 4

Meatballs ingredients

• 500g beef mince
• 1/2 onion, finely grated
• 65g (2/3 cup) dried breadcrumbs
• 1 tsp sea salt flakes
• 1/2 tsp freshly ground black pepper
• 1 egg
• 1 tbsp full-cream milk
• 1 tbsp freshly grated parmesan
• 1 tbsp finely chopped flat-leaf parsley
  

Sauce ingredients

• 2 tbsp olive oil
• 1 onion, finely grated
• 1 tsp finely chopped garlic
• 1 zucchini, finely grated
• 1 carrot, peeled and finely grated
• 1 celery stalk, finely diced
• 200g mushrooms, finely diced
• 2 tbsp tomato paste
• 700g jar passata
• 500ml (2 cups) beef stock
• 1 tsp sea salt flakes
• 1 tsp sugar
• 1/2 tsp freshly ground black pepper
• 150g (1 cup) freshly grated mozzarella
• basil leaves, to serve
• crusty bread, to serve

Method 

1. Preheat the oven to 200°C fan forced.
2. For the meatballs, combine all the ingredients in a large bowl. Use an ice-cream scoop to help measure out roughly 1 tablespoon portions of the mixture and roll into balls. Set aside.
3. For the sauce, heat the olive oil in a large, deep flame-proof baking dish over medium–high heat. Add the onion, garlic, zucchini, carrot, celery and mushrooms, and cook, stirring, for 4 to 5 minutes, until softened.
4. Add the tomato paste to the dish and stir it through, then add the passata, beef stock, salt, sugar and pepper. Bring the sauce to a simmer.
5. Drop the meatballs into the sauce and spoon the sauce over them so they're covered (it’s fine if they’re not completely submerged).
6. Sprinkle the meatballs with the mozzarella and bake for 18 to 20 minutes until the cheese is golden and the meatballs are cooked through. Sprinkle with the basil and serve with some crusty bread.  

What to do with your leftovers

If you have any leftovers, here are four ways to repurpose this meal:

• Have them for lunch: You can refrigerate leftovers for up to three days and serve them with pasta, on toast or just as they are.
• Make meatball sub sandwiches: Fill crunchy baguettes with leftover meatballs and extra cheese before grilling them. Top with shredded lettuce, pickles and tomato sauce.
• Meal prep: You can freeze uncooked or cooked meatballs for up to two months. Freeze on a flat tray, then transfer to an airtight container. Bake from frozen but add 10 minutes to the cooking time. Freeze the sauce separately for up to three months in an airtight container. Thaw completely in the fridge before reheating.

Recipe from The Simple Dinner Edit by Nicole Maguire, published by Plum, photography by Jeremy Simons.

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