Middle eastern-style
meatloaf
prep 20 min cook 40 min
serves 4 dairy free
Spray oil
500g lean beef mince
1tbsp bulgur wheat
1 egg, lightly beaten
1 onion, diced
2 garlic cloves, crushed
1–2tbsp harissa spice mix
1 carrot, grated and
excess moisture squeezed
1 courgette, grated and excess
moisture squeezed
125g roasted peppers from a jar,
drained and diced, and 25g
toasted pine nuts, to garnish
100g baba ganoush dip, to serve
For the tabbouleh
100g bulgur wheat,
rinsed and drained
25g bunch fresh
flatleaf parsley, chopped,
plus extra to garnish
25g fresh mint, chopped,
plus extra to garnish
250g tomatoes, finely chopped
1 garlic clove, crushed
Zest and juice 1 lemon
1 Heat the oven to 190°C/fan
170°C/gas 5. Lightly spray a
22cm pie dish with oil.
2 Put the mince, 1tbsp bulgur
wheat, egg, onion, garlic, harissa,
carrot and courgette in a large
bowl and combine. Press the mix
into the prepared pie dish and
bake for 30–40 min. Drain off any
excess liquid during cooking.
3 Meanwhile, make the tabbouleh:
cook the 100g bulgur wheat for
12 min or according to the pack
instructions until just tender, then
rinse under cold water. Drain and
squeeze the excess moisture,
then return to the bowl.
4 Add the parsley, mint, tomatoes,
garlic, lemon zest and juice to the
bowl and toss to combine.
5 Serve the meatloaf topped with
the peppers, pine nuts and extra
herbs, with the baba ganoush
and tabbouleh on the side.
2
PER SERVING
479kcal 6.2g fibre
18g fat 37g protein
4.2g saturates 0.9g salt
39g carbs 111m g c a l c i u m
15g sugars 6.3mg ironMiddle eastern-style
meatloafMAY 2019 HEALTHY FOOD GUIDE 67