Cook this: Local beef meatballs with roasted vegetables

A new idea from the Market is to post recipes made up with as much local produce as possible, aiming to prove it can be easy and doesn’t need to be expensive to eat local. It’s all about the quality of items and making food from scratch. This recipe costs approximately $3.50 per serving and easily serves 5 people, depending on quantity eaten. The meatballs were SO yummy and a hit with both my husband and my son. As an 8-year old, he wasn’t the biggest fan of the roasted veggies, but he finished them.
If you’ve never had a roasted parsnip before, I encourage you to try it. I tried them for the first time last week and LOVED it. They are certified organic as well!

Local Beef Meatballs with Roasted Vegetables

Ingredients:
1 lb ground beef (from Sandy Acres Farm – also available from Tarrymore Farms or Cornell Farms) – defrosting the beef in your fridge overnight is the easiest way, just put the package in a bowl to prevent drips)
2 eggs (from Tarrymore Farms)
1 onion (from Volkar Farms, sold through Belluz Farms in the off-season)
1 bag (750 g) of parsnips (from Sleepy G Farms, sold through Belluz Farms in the off-season)
1 bag (2 lb) of carrots (from Belluz Farms)
1 garlic segment (from Mark’s Gourmet Garlic – chopped very finely or pressed through garlic press)
1.5 tbsp of Grace’s Favourite spice mix (from Crazy Good Spices)
1 cup of rolled oats (I use gluten-free oats due to a wheat allergy in our family)
1/3 cup ketchup
2 tsp mustard
1.5 tsp salt

Preparation:

Heat your oven to 420 F.

Peel all of the carrots, setting two aside to be grated. Chop the rest into 1 inch lengths. (Chop really large pieces smaller – you’re aiming to have most pieces around the same size so they cook at the same speed.)
Chop the parsnips into similar sized pieces as the carrots. I peeled them this time, but you don’t need to.
Chop half the onion into largish pieces and the other half gets finely diced for the meatballs.

Place the chopped carrots, parsnips and onion into a roasting pan. Add approx 2 tbsp of oil to very lightly coat the vegetables (I used generic canola but olive from Superior Olive Oil would work or canola from Brule Creek would also work). Sprinkle with a bit of salt, fresh ground pepper if you have some, garlic powder if you have some, or a bit of Grace’s Favourite Spice  since you already have it out.

Put the roasting pan in the oven, uncovered. Let begin to cook while you make the meatballs.

In a mixing bowl, place the defrosted ground beef. Crack the two eggs into the bowl and add the mustard, ketchup, oats, salt, and spices. Peel and grate two of the carrots and add into the bowl. Finely chop half of the onion and add to the bowl (the other half can be chopped in bigger pieces). Then, mix all together by hand and roll into 1-2 inch balls. If it is too sticky to roll, add a bit more oats to bind. Makes about 27 meatballs, depending on the size you roll. Place rolled balls onto a baking sheet – you may wish to put a bit of oil on the sheet to prevent excess sticking, but if you skip that step, they still taste great.

Put the meatballs in the oven on the shelf below the vegetables. Give the vegetables a stir to recoat them with some of the oil.

The cooking time in total should be about 1 hr for the vegetables until they are slightly brown; the meatballs require only about 30 minutes (or until nicely brown).

Serve roasted vegetables with meatballs. We ate about 5-6 meatballs each with big pile of vegetables, and a bit of leftover cooked white rice fried briefly in butter since we had leftover rice in the fridge. You could also add potatoes to the roasting pan instead if you wish or skip the carbs completely.

Enjoy!

 

 


Cost:

eggs – $5.50 for dozen, require 2, so $0.90
beef – $6
parsnips – $5
carrots – $2.50
onion – $5 for 3, so $1.60 for one
garlic – approx $0.25
spices – $7 for pouch, but used only minimal, so approx $0.25
ketchup, mustard, salt, oats – all on hand, estimate max $1 for all
Total cost – $17.50
Servings – 5, for cost per serving of $3.50 each

Author: Annet Maurer

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