45min recipe: lamb, carrot & pine nut meatballs with yoghurt sauce

Well-balanced with good quality protein, carbohydrate, vitamins A, C, K and B6, thiamin, niacin, potassium and omega-3s, these tasty little nutrition bombs are even better if you make them in advance, to give the flavours chance to infuse.

Perfect for a speedy and well-earned, post-training or racing snack to promote muscle recovery and replenish glycogen levels as well as body salts (electrolytes) lost through sweat.

Preparation time: 5mins (+ 30mins to chill)
Cooking time: 10mins
Equipment: a bowl, grater, non-stick frying pan

Ingredients (make 38-40 meatballs)

1tbsp olive oil
1tbsp sunflower oil for frying the meatballs
400g lamb mince
1 small carrot, finely grated
40g pine nuts, crushed with a pestle & mortar
1 small onion, very finely chopped
1 garlic clove, crushed
1 egg, lightly beaten
2tsp ground coriander
1tbsp mint leaves, finely chopped
Salt and freshly ground black pepper
Pitta bread and crisp salad leaves to serve

Yoghurt sauce

200ml low-fat, natural yoghurt
Pinch of chilli powder
½tsp ground cumin
½tsp ground coriander

Step 1

Gently fry the onion and the garlic in the olive oil until soft and translucent. Leave to cool for a couple of minutes. Spoon the onion mixture into a large bowl and then add all the other ingredients except the sunflower oil. Mix with a wooden spoon or with your hands until everything is well combined.

Step 2

Form small balls with your hands, about 1.5-2cm in diameter, the size of a large marble. If you have time, cover and leave in the fridge for at least 30mins.

Step 3

Combine the ingredients for the yoghurt sauce and warm the pitta breads.

Step 4

Heat the sunflower oil in a large frying pan and fry the meatballs for about 6mins, turning every 2mins so that they’re golden-brown all over. Stuff the pittas with some salad leaves, add a few meatballs and drizzle over the yoghurt sauce.

Nutrition per serving (including 1 pitta bread)

Energy: 442kcal
Protein: 30g
Carbohydrate: 27.5g (sugars 2.5g)
Fat: 23g (saturates 6g)
Salt: 0.8g
Fibre: 4.5g

(Images: Ewelina Karbowiak)

For lots more fuelling advice head to our Nutrition section

Jamie Beach Former digital editor

About

Jamie was 220 Triathlon's digital editor between 2013 and 2015.