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Cajun Meatball Stew

Cajun Meatball Stew for Cozy Nights In

Cajun Meatball Stew is a comforting dish combining juicy meatballs and vegetables in a savory roux, perfect for chilly evenings.
Prep Time 20 minutes
Cook Time 1 hour 5 minutes
Simmering Time 30 minutes
Total Time 1 hour 55 minutes
Servings: 6 servings
Course: Soups
Cuisine: Cajun
Calories: 450

Ingredients
  

For the Meatballs
  • 1 lb Ground Beef opt for lean varieties
  • 1/4 cup Chopped Parsley or cilantro
  • 1 large Egg (beaten) flax egg for vegan
  • 1/4 cup Grated Parmesan Cheese nutritional yeast for vegan
  • 2 cloves Minced Garlic or garlic powder
  • 1 tsp Salt kosher salt recommended
  • 1/2 tsp Pepper freshly ground black pepper
  • 1/4 cup Milk any non-dairy milk is suitable
  • 1 tbsp Fresh Oregano or dried oregano
For the Stew
  • 1 large Onion (chopped) shallots can be milder
  • 1 medium Green Bell Pepper (chopped) any bell pepper color
  • 1/2 cup Roux convenience jarred roux recommended
  • 4 cups Beef Broth vegetable broth can be used
  • 2 medium Red Potatoes (diced) Yukon Golds make a tasty substitute
  • 2 medium Sliced Carrots okra can replace carrots
  • 1 tbsp Tabasco Sauce adjust heat levels as desired
For Serving
  • 1/4 cup Chopped Parsley for garnish
  • Salt and Pepper to taste adjust seasoning
  • 3 cups Cooked White Rice cauliflower rice is a low-carb option

Equipment

  • Oven
  • Skillet
  • baking sheet
  • Large bowl
  • measuring cups
  • measuring spoons

Method
 

Prepare Meatballs
  1. Preheat your oven to 350°F (175°C). In a large bowl, combine ground beef, chopped parsley, beaten egg, grated Parmesan, minced garlic, salt, pepper, milk, and fresh oregano. Mix until just combined, being careful not to overwork the meat. Form into meatballs about 1 inch in diameter and place on a baking sheet. Bake for 20–25 minutes until browned and cooked through.
Cook Vegetables
  1. While the meatballs bake, heat 1 tablespoon of oil in a large skillet over medium heat. Add chopped onion and sauté for 5 minutes until softened and translucent. Stir in the green bell pepper and cook for an additional 3 minutes until vibrant and tender. Next, add your roux, stirring it into the vegetables until well incorporated and heated through.
Create Stew Base
  1. Gradually whisk in the beef broth, ensuring no lumps from the roux. Continue stirring over medium heat until the mixture thickens slightly, about 5-7 minutes. Bring to a gentle simmer to allow flavors to meld together.
Combine Ingredients
  1. Once the meatballs are done baking, carefully add them to the stew base along with diced red potatoes and sliced carrots. Gently stir to ensure meatballs are submerged, allowing the vegetables to absorb flavor.
Simmer Stew
  1. Bring the stew to a low boil, reduce heat to low, and cover with a cracked lid. Allow to simmer for 30-40 minutes, stirring occasionally until potatoes are tender. Adjust seasoning with salt, pepper, and a dash of Tabasco sauce if desired.
Cook Rice
  1. Prepare your white rice using your preferred method, typically taking about 15-20 minutes, timing to coincide with the stew's cooking.
Serve
  1. Once the potatoes are fork-tender and the stew has thickened, serve scoops of Cajun Meatball Stew over a bed of white rice, garnished with chopped parsley.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 50gProtein: 25gFat: 15gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 85mgSodium: 800mgPotassium: 800mgFiber: 5gSugar: 3gVitamin A: 300IUVitamin C: 25mgCalcium: 150mgIron: 3mg

Notes

This stew can be frozen for up to three months. Just reheat gently to preserve the texture and achieve that perfect comfort food vibe!

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