Healthy “IKEA” Meatballs in Gravy
Watch out, IKEA, I’m giving the iconic Ikea meatballs with gravy a healthy overhaul! The thing about meatballs is that they’re all about the flavour, which often comes from MSG and other flavour enhancers. So, I made my meatballs with wholefood ingredients using a combination of Dijon mustard, tamari, soy sauce, cream, and butter, which gives the dish a rich, moreish taste! These are also gluten-free and nut-free, making them perfect for school lunches. Just imagine your little ones (and big ones, too) enjoying warm, comforting meatballs during lunch break!
Healthy “IKEA” Meatballs in Gravy
DIETARY: GF, NF
ALLERGENS: Eggs, Dairy
AGE GROUP: 12 months+
DIFFICULTY LEVEL: Beginner
SERVES: 6
PREP: 30 mins
COOK: 35 mins
EQUIPMENT: High-speed food processor
INGREDIENTS:
MEATBALLS
1 small onion (60g), peeled and roughly chopped
2 garlic cloves (10g), peeled
1 stalk of celery (60g), rinsed and roughly chopped
1 carrot (120g), peeled and roughly chopped
500g lean beef mince
½ cup (75g) rice breadcrumbs
1 large egg
2 tbsp (40ml) milk of choice
Sea salt and pepper, to taste
Extra virgin olive oil, for frying
GRAVY
2 tbsp (40g) unsalted butter
2 tbsp (40g) buckwheat flour
1 ½ cups (375ml) beef broth or stock
⅔ cups (160ml) cream
2 tsp (10ml) tamari or gluten-free soy sauce
1 tsp (10g) Dijon mustard
METHOD:
To make the meatballs, add onion, garlic, celery and carrot to a high-speed food processor and process until finely crushed.
Add beef mince, veggie mix, breadcrumbs and egg to a large bowl and mix to combine.
Add milk and salt and pepper and mix until combined.
Shape mixture into small balls.
Heat oil on medium heat in a frying pan (with lid). Add meatballs and fry until brown on all sides.
Preheat the oven to 180°C.
Cover meatballs in a frying pan, place in the oven and cook for a further 30 mins.
To make the gravy, melt butter in a frying pan.
Whisk in flour stirring frequently for 2 mins. Stir in stock, cream, tamari and Dijon mustard. Bring to a simmer and allow the sauce to thicken.
Serve meatballs with sauce, potatoes and steamed greens on the side.
STORING LEFTOVERS: Store in an airtight container in the fridge for up to 3 days or freeze for up to 4 months.
TIPS:
Allergies:
For a dairy-free version: Swap milk for coconut, soy, oat, or almond milk and butter for vegan butter, coconut oil, or extra virgin olive oil.
For an egg-free version: Swap egg for a store-bought egg replacer or use a flax egg (1 egg = 1 tbsp flaxseed meal + 3 tbsp water) or chia egg (1 egg = 1 tbsp chia seed meal + 3 tbsp water).
Easy ingredient swaps:
Swap carrots for parsnip, pumpkins, sweet potatoes, or zucchini.
Swap buckwheat flour for wholemeal flour of choice.Baby-friendly version:
Serve mashed or in finger food-sized pieces.