Spiced Meatball Butternut & Tomato Stew

spicy meatball

Spiced Meatball, Butternut, and Tomato Stew

These tender meatballs have a mild, warm spice. Chopped cilantro at the end adds a nice burst of freshness. You can substitute ground chicken, if desired.

Serves 4 (serving size: 2 cups)


  • 1 1/2 whole-wheat bread slices (such as Arnold 100% Whole Wheat Bread), cubed
  • 1/3 cup 2% reduced-fat milk
  • 1 pound ground sirloin
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup finely chopped fresh cilantro, divided
  • 5/8 teaspoon kosher salt, divided
  • 2 tablespoons olive oil
  • 1 cup chopped butternut squash
  • 3/4 cup chopped yellow onion
  • 1 tablespoon finely chopped garlic
  • 1 1/4 cups unsalted beef stock (such as Swanson)
  • 2 cups chopped tomatoes
  • 3/4 cup unsalted tomato sauce
  • 1 1/2 cups cauliflower florets


  1. Place bread cubes in a bowl; pour milk over bread. Let stand 5 minutes.
  2. Gently combine soaked bread cubes, beef, cumin, coriander, pepper, 1/4 cup cilantro, and 1/8 teaspoon salt in a medium bowl.
  3. Gently shape into 12 (1 1/2-inch) meatballs.
  4. Heat a Dutch oven over medium-high. Add oil to pan; swirl to coat. Add meatballs in a single layer; cook, turning to brown on all sides, about 4 minutes.
  5. Transfer meatballs to a plate. Add squash, onion, and garlic to pan; cook, stirring occasionally, 3 minutes.
  6. Add stock, scraping pan to loosen browned bits. Add remaining 1/2 teaspoon salt; cook until liquid is reduced by half, about 6 minutes.
  7. Add tomatoes and tomato sauce; bring to a simmer. Cook, stirring occasionally, until slightly thickened, 6 to 8 minutes.
  8. Stir in cauliflower; cover and cook 3 minutes.
  9. Return meatballs to pan; cover and cook just until meatballs are cooked through, 6 to 8 minutes.
  10. Sprinkle with remaining 1/4 cup cilantro.


Calories 335 fat 13.1 g satfat 3.3 g monofat 7.1 g polyfat 1.6 g protein 29 g carbohydrate 29 g fiber 7 g cholesterol 62 mg iron 5 mg sodium 556 mg calcium 120 mg sugars 10 g

Recipe and Image courtesy of CookingLight.com


Posted in

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Subscribe to our weekly newsletter chock full of exercise and healthy lifestyle tips, recipes and motivation.

Please enter your name.
Please enter a valid email address.
Something went wrong. Please check your entries and try again.

Boost your energy and strength with a 30-day jumpstart

Join us for 30 days towards a healthier you!