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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  African >> Northern Africa >> Moroccan

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Heat oven to 180C/fan 160C/gas 4. | 2. MEATBALLS: | 3. Mix the garlic, cumin, coriander and cinnamon, salt & pepper together. | 4. Break up any lumps in the minced beef and add the spices, finely diced onion and the beaten egg. | 5. Mix together well, using your hands. | 6. Shape into balls the size of a walnut - you should get about 32 to 36 meatballs. | 7. Roll them into the flour and heat up the olive oil in a large frying pan. | 8. Fry them in batches - do not overcrowd the pan - fry until golden brown, are firm & keeping their shape. | 9. Put the meatballs to one side. | 10. LENTILS: | 11. Heat up the olive oil in the same frying pan as the meatballs were cooked inches. | 12. Fry the garlic and onion over a low heat until translucent & golden but not brown. | 13. Add the spices and then the lentils and stir them around to get a good coating of the oil. | 14. Add the tinned tomatoes, vegetable stock, cinnamon stick & the dried apricots. | 15. Give them all a good stir and cook over a low heat for about 2 minutes. | 16. Pour the lentils into a large ovenproof dish and place the meatballs on top. Scatter the cherry tomatoes around the meatballs.(They look good if kept on the vine). | 17. Cover and cook for about 1 hr, or until the sauce has thickened. | 18. Take the cover off for the last 10-15 minutes and allow the meatballs & cherry tomatoes to brown. | 19. Remove the cinnamon stick before serving. | 20. Whilst the meatball & lentil bake is cooking, prepare and cook the vegetable accompaniment. | 21. Take a large wok and heat up the olive oil. | 22. Add the fennel bulb, onions & carrots and stir well. | 23. Add the brown sugar, stir well & turn up the heat. Cook the vegetables until they are tinged brown on the edges and the sugar has completely dissolved. | 24. Turn the heat down and add the vegetable stock, cover the wok and cook for about 30 minutes or until the vegetables are tender but still holding their shape. | 25. Add the orange juice and mix well, cook without a lid for a further 5 minutes. | 26. Pour into a serving dish & garnish with grated orange zest, fennel seeds and some of the green fronds from the fennel. | 27. Serve alongside the meatball and lentil bake. | 28. Garnish the meatball & lentil bake with some of the green fronds from the fennel bulbs. | 29. Flatbreads, rice or couscous would also be good accompaniments, if needed, for this meal. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
beef	2	lbs	minced	1060.8024	0.0	209.1685	24.3894
garlic clove	1		peeled crushed	201.7333	0.0	44.88	1.1333
cumin	1	teaspoon	ground	7.875	0.929	0.374	0.4677
coriander	1	teaspoon	ground	5.364	0.9898	0.2227	0.3199
cinnamon	1	teaspoon		-	-	-	-
white onion	1		peeled diced	-	-	-	-
egg	1		beaten	71.5	0.36	6.28	4.755
flour	2	ounces		207.5183	45.4329	3.3736	0.8051
salt pepper				201.7333	0.0	44.88	1.1333
olive oil	2	tablespoons		238.68	0.0	0.0	27.0
olive oil	1	tablespoon		238.68	0.0	0.0	27.0
garlic clove	1		peeled crushed	201.7333	0.0	44.88	1.1333
white onion	1		peeled diced	-	-	-	-
cumin	2	teaspoons	ground	7.875	0.929	0.374	0.4677
coriander	2	teaspoons	ground	5.364	0.9898	0.2227	0.3199
cayenne pepper	1	teaspoon		5.724	1.0193	0.2162	0.3109
red lentil	4	ounces	split	405.9647	71.5541	27.1135	2.4607
tomato	16	ounces	chopped	81.6465	17.6447	3.9916	0.9072
vegetable stock	1	pint		-	-	-	-
cinnamon	1			-	-	-	-
no soak apricot	8	ounces		201.7333	0.0	44.88	1.1333
cherry tomato	1	lb		201.7333	0.0	44.88	1.1333
olive oil	2	tablespoons		238.68	0.0	0.0	27.0
fennel bulb	2		sliced	-	-	-	-
white onion	2		peeled quartered	-	-	-	-
carrot	4		peeled cut	209.92	49.0496	4.7616	1.2288
brown sugar	2	ounces		215.4561	55.61600000000001	0.068	0.0
vegetable stock	3	fluid		-	-	-	-
orange juice zest	1		juice grated	201.7333	0.0	44.88	1.1333
salt pepper				201.7333	0.0	44.88	1.1333
fennel bulb			green	-	-	-	-
fennel seed	1	teaspoon		6.9	1.0458	0.316	0.2974

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.