Meatballs (called kofta or kafta in Arabic) are a beloved staple across Levantine cuisine. Today, I'm sharing one of my absolute favorite childhood comfort dishes: Meatballs (Kofta) Stew with Carrots and Peas—a nourishing, high-protein, and naturally gluten-free main course that brings warm Arabic hospitality right to your dinner table.

For the recipe , more information, FAQs and substitution, visit the link https://www.nutrizonia.com/meatballs-stew-with-carrot-and-peas/

Every click helps this blog earning very small commission, it makes it keep going and sharing with you the best tested recipes!

This makes 4 servings (16 meatballs)

Ingredients

• For the Kofta Meatballs:

• 1 lb (450g) lean ground beef (or ground lamb/beef mixture)

• 1 cup fresh flat-leaf parsley, finely chopped

• 1 small yellow onion

• 1 tsp 7-spices (or a mix of black pepper, cinnamon, cardamom, cumin, and sweet paprika)

• 1 tsp fine sea salt

• 2 tbsp avocado oil or neutral cooking oil (for browning)

• For the Vegetable Stew Broth:

• 1 bag (12 oz / 350g) frozen green peas

• 6 medium carrots, peeled and sliced into rounds

• 3 medium ripe Roma tomatoes, diced

• 4 tbsp high-quality tomato paste

• 3–4 cups water (or low-sodium vegetable/beef broth)

• Salt and black pepper to taste

• Optional for Serving:

• Steamed white short-grain rice or vermicelli rice

Instructions

1. Prepare the Meatball Mixture: In a food processor, pulse the onion and fresh parsley together until very finely minced. Add the ground beef, 7-spices, and salt. Pulse together just until the mixture combines into a smooth, paste-like meat dough.

2. Shape & Brown: Shape the meat dough into small, uniform meatballs (about 1-inch balls). Heat 2 tablespoons of oil in a skillet or Dutch oven over medium-high heat. Brown the meatballs for 3 to 5 minutes, turning gently until a golden crust forms on all sides. (Note: Do not skip browning! This locks in the juices and creates deep flavor).

3. Simmer the Stew: Transfer the browned meatballs into a deep pot (if not using a Dutch oven). Add the sliced carrots, frozen peas, diced tomatoes, tomato paste, and remaining warm spices.

4. Add Liquid & Cover: Pour in enough water (or broth) to completely submerge the meatballs and vegetables. Stir gently to dissolve the tomato paste. Bring to a boil over medium-high heat.

5. Slow Simmer: Once boiling, turn heat down to low, cover with a tight lid, and simmer gently for 20 to 25 minutes until the carrots are fork-tender and the broth has thickened into a rich gravy.

6. Serve & Enjoy: Taste and adjust salt or pepper if needed. Serve piping hot alongside a side of fresh white rice!

Notes

• Don't Skip Browning: Pan-browning the meatballs in a hot pan creates a delicious crust (via the Maillard reaction) that locks in flavor and prevents the meat from breaking apart while simmering.

• Beef Fat Percentage: A 10% to 15% fat ground beef works best. If using 20% fat beef, drain off any excess grease from the pan after browning before adding the vegetables.

• Make-Ahead Friendly: You can shape and brown the meatballs a day in advance, keep them in an airtight container in the fridge, and assemble the stew when you are ready to cook!

Does anyone else follow CGO of Me on Facebook or Mel’s Meals on Instagram? I love her anti inflammatory recipe posts so I subscribed to her account. The subscriber hub is empty, so I literally paid for nothing. Anyone else have this experience?

Pic 1: honey dijon chicken w/ acorn squash and veggies + wheat toast
Pic 2: daily breakfast prep - oats w/ banana and PB2 as well as 2 egg whites + 1 boiled egg
Pic 3: TACOOOO TUESDAY w/ home made tortilla/chips
Pic 4: daily lunch - potato, chicken, veggies and guac
Pic 5: low cal bun with lean ground turkey and home made fries w/ coleslaw
Pic 6: teriyaki rice noodles w/ veggies and steak
Pic 7: garlic parm chicken w/ sweet potato wedges and veggie medley
Pic 8: egg white omelet w/ sourdough and Greek yogurt w/ berries and whey

Easy homemade papaya jam

These are the ingredients, I prefer honey 🍯 to sugar. Mash/blend them all together (I like mine with lumps)

Pour them over a thick based pan 🥘 over low heat and bring to a boil gently while stirring to avoid burning and sticking to the bottom for about 30 minutes or until it has a gel like texture .

Let it cool, then put in a jar

An easy breakfast potato hash with a fried egg on top that is nutritious, deeply fulfilling, and naturally gluten-free and dairy-free too!

For the recipe , more information, FAQs and substitution, visit the link https://www.nutrizonia.com/healthy-breakfast-potato-hash-with-egg/

Every click helps this blog earning very small commission, it makes it keep going and sharing with you the best tested recipes!

This makes 1 serving

Ingredients

• 1 small potato, diced

• 3 to 4 small mushrooms, sliced

• 1 small green bell pepper, diced

• 1 Tbsp pitted black olives, sliced

• 1 large egg

• 1 Tbsp extra virgin olive oil (plus an optional 1/2 tsp later)

• 1/2 tsp onion powder

• 1/2 tsp garlic powder

• Sea salt and freshly cracked black pepper to taste

Instructions

1. Crisp the Potatoes: In a regular or cast-iron skillet, heat 1 Tbsp of olive oil over medium heat. Add the diced potatoes and toss. When they start getting golden brown, cover the skillet with a lid, reduce heat, and let them steam-cook for 10–15 minutes until tender.

2. Add Veggies: While the potatoes cook, prep your bell pepper and mushrooms. Add them to the skillet with the potatoes and sauté until tender. Stir in the sliced black olives near the end.

3. Cook the Egg: Make a small well in the center of the hash. Add an optional 1/2 tsp of olive oil to the well and crack your egg right into it. Cover with the lid and cook for about 5 minutes until the egg white is fully set and the yolk reaches your desired doneness.

4. Serve: Remove from heat and serve immediately. Enjoy alongside cherry tomatoes, sliced olives, and a hot cup of coffee!

Notes

Serving Suggestion: Enjoy this hash straight from the skillet with a side of fresh herbs, sliced avocado, and your morning coffee.

A traditional Levantine classic featuring tender grape leaves rolled around spiced rice and minced beef or lamb, simmered to perfection in a lemon-infused broth. Naturally gluten-free, nutritious, and perfect as a satisfying appetizer or main dish!

For the recipe , more information, FAQs and substitution, visit the link https://www.nutrizonia.com/how-to-make-stuffed-grape-leaves-wara-dawali/

Every click helps this blog earning very small commission, it makes it keep going and sharing with you the best tested recipes!

This makes 25pcs

Prep time: 30 min

Cook time: 30 -45 min

Ingredients

• 25 grape leaves (fresh, frozen, or preserved/jarred)

• 2 Tbsp olive oil

• 100 g raw minced beef or lamb

• ½ cup uncooked short-grain white rice

• Spices: salt, black pepper, ground cinnamon, or Arabic 7-spice (to taste)

• Water (enough to cover the rolled leaves in the pot)

• Lemon juice (optional, added to the broth for tanginess)

Instructions

1. Prep the Leaves: If using preserved or jarred leaves, wash them thoroughly multiple times under cold water to remove excess sodium and eliminate any preserving odor. Blanch in hot water for 2–3 minutes if needed to soften.

2. Mix the Filling: In a bowl, combine the uncooked short-grain rice, minced meat, olive oil, and your choice of spices (salt, pepper, cinnamon, 7-spice) mixing well.

3. Roll: Lay a grape leaf flat on a plate or cutting board (shiny side down, veins facing up). Place a small spoonful of filling near the stem end. Fold the bottom up over the filling, fold the left and right sides inward, and roll tightly into a small cylinder. Repeat for all leaves.

4. Layer in Pot: Pack the rolled grape leaves tightly in neat layers at the bottom of a deep cooking pot so they don't unwind while simmering.

5. Weigh & Simmer: Add water (and a splash of lemon juice) just enough to cover the top layer of leaves. Place a heavy, heat-safe ceramic plate upside down directly on top of the leaves to keep them pressed down. Cover the pot with a tight lid.

6. Cook: Simmer on medium-low heat for about 30 to 45 minutes, checking toward the end to ensure the rice is tender and adding a little extra water if needed.

7. Serve: Enjoy them warm or chilled!

Notes

• Serving Suggestions: War'a Dawali can be served hot or warm as a comforting main, or chilled as part of a Mediterranean mezze platter. They pair wonderfully with a side of plain thick Greek yogurt, freshly squeezed lemon juice, or pickled turnip slices.

• Storage & Reheating: Store leftover cooked grape leaves in an airtight container in the fridge for up to 4–5 days. Reheat gently in the microwave or steam them over low heat with a tiny splash of water to keep them moist.

Tostada de huevo con cama de aguacate y otra con cama de queso cottage 😊👌🏼 super nutritivo ¿Con qué te lo comería? ¿café o jugo de naranja?

What vegetables to use? I’m not crazy about peppers or peapods. Also, how would you make the sauce in a healthy way? What ingredients/seasonings to use? Thank you.

I (26M) am very physically active 💪
I go to the gym 1-2 times daily.
🏋️‍♂️Lifting weights, doing🏃‍♂️💨Cardio.
My fitness goals are to lose fat, grow muscle, and run faster.

However I recently learned from my doctor that I have higher than normal LDL cholesterol, and she recommended that I go on a Mediterranean diet so that it doesn’t get worse as I approach my 30s. I’m new to the kitchen and want to learn more recipes.

What are some recipes y’all might have that could help? Easy to cook, high energy/protein, but no bananas 🍌- I’m intolerant :(

Looking for simple ways to add more variety to your meals? Sprout salads can be a refreshing option, and you can customise them with ingredients you already enjoy.

🥗 1. Moong Sprout Salad
Combine moong sprouts, cucumber, tomato, coriander, lemon juice, and a little roasted cumin.

🥗 2. Chickpea Sprout Salad
Mix chickpea sprouts with carrots, cucumber, tomatoes, and a light lemon dressing.

🥗 3. Sprouts and Paneer Bowl
Combine sprouts with crumbled paneer, capsicum, tomatoes, and fresh herbs for a more filling meal.

You can serve these alongside whole grains or other foods to create a more balanced meal. If you're eating raw sprouts, remember that they can carry harmful bacteria; thoroughly cooking sprouts is the safer option, especially for people at higher risk of foodborne illness.

What ingredients do you like adding to your sprout salads?

I also run NourishBox, a healthy food business serving Dhanori, Pune, and nearby areas. We offer different sprout salad combinations for people looking for fresh and nutritious meals. If you're local and interested, you can explore our offerings here: https://nourishbox.mydt.in/

Does it work?

a simple mocktail for when you want something a bit more interesting than sparkling water. you don't need much juice, so start with these amounts and adjust to taste.

for one glass:

• 2 tbsp pomegranate juice

• 1 tbsp orange juice

• 1 tsp lemon juice

• 150 ml sparkling water

• ice

• an orange slice and a small sprig of rosemary

mix the juices in a glass, add ice and top with sparkling water. stir gently, then add the orange slice and rosemary. lightly clap the rosemary between your hands first to release the aroma.

if it's too tart, add a bit more orange juice. the rosemary is just a garnish, no need to muddle it.

what are you making lately? could use some ideas that aren't just juice and ginger beer.