Mar 08

Healthier meatballs

Yields 12 medium-sized meatballs / frikadelle



  • 300 grams lean minced meat
  • ½ large onion, grated
  • 2 large carrots grated
  • 3 tablespoons dry oats
  • 1 cup cooked brown lentils
  • 1 tablespoon (15 ml) tomato puree
  • 1 teaspoon (5 ml) Worcester sauce
  • 2 tablespoons (30 ml) chutney
  • 1 egg
  • 1 clove of garlic (or more, according to taste)
  • Dash of ground nutmeg
  • 1 teaspoon (5 ml) salt
  • Dash of black pepper
  • Fresh parsley, chopped
  • 1 ml dried coriander or allspice

For the sauce:

  • 1 tin (410 gram) of chopped tomatoes (or less if you prefer)
  • ½ large onion, chopped
  • ½ red pepper, cut into strips
  • 1 garlic clove (or more, according to taste)
  • 1 teaspoon (5 ml) sugar
  • If available, fresh herbs such rosemary or oregano, chopped


  1. Start with the sauce, sauté the chopped onion in a non-stick pan until it starts to become soft. Add the red pepper strips.
  2. While they cook on their own; combine all the ingredients for the meatballs and form into 12 balls. Be gentle and do not over-handle the meat.
  3. Add a little oil to the onion and peppers and add the meatballs to the pan, brown them on both sides.
  4. Turn down the heat slightly and add the rest of the sauce ingredients.
  5. Cover the saucepan and let it simmer gently for about 15 minutes, until cooked.
  6. Garnish with chopped parsley.
  7. Serve frikadelle warm as a main course, with rice, mash or pasta.

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