- High in protein
- High in dietary fibre
- Contains wholegrains
- No added sugar
- Healthier living
- Seafood free
- Shellfish free
- Wheat free
- Soy free
- Sesame free
- Peanut free
- Nut free
- Egg free
This barley and meatball casserole is the ultimate winter warmer. Loaded with veggies and requiring just 20 minutes prep time, this dish is sure to become a winter staple.
- Serves4
- Cook time35 minutes
- Prep time20 minutes
Ingredients
- 500g Coles Australian No Added Hormones Beef 5 Star Mince
- 1 small zucchini, coarsely grated
- 60g fetta, crumbled
- 2 garlic cloves, crushed
- 1 tbs extra virgin olive oil
- 1 medium brown onion, finely chopped
- 1 small eggplant, coarsely chopped
- 200g cup mushrooms, halved
- 400g can diced tomatoes
- 2 tbs salt-reduced tomato paste
- 3/4 cup (150g) pearl barley
Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.
Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.
Method
Step 1
Combine the mince, zucchini, fetta and half the garlic in a bowl. Roll 1-tbs portions of the mixture into balls and place on a plate.Step 2
Heat half the oil in a pressure cooker over medium-high heat. Add meatballs and cook, turning, for 5 mins or until brown all over. Transfer to a clean plate.Step 3
Add the onion, eggplant, mushroom and remaining garlic to pressure cooker. Stir for 2-3 mins or until tender. Stir in the tomato, tomato paste, barley and 1 1/2 cups (375ml) water. Top with the meatballs. Seal the pressure cooker. Cook over high heat until steam escapes at a constant rate and there’s a regular hissing sound. Reduce heat to low. Cook for 25 mins or until the meatballs are cooked through.Step 4
Release steam from the pressure cooker following manufacturer’s instructions. Divide the meatball mixture among serving bowls. Season.
Serve with shredded basil and finely grated parmesan
Nutrition Information
Per Serve
Energy: 1817kJ/435 Cals (21%)
Protein: 38g (76%)
Fat: 15g (21%)
Sat fat: 5g (21%)
Carb: 31g (10%)
Sugar: 8g (9%)
Fibre: 10g (33%)
Sodium: 369mg (18%)
Pressure cooker barley and meatball casserole
- Serves4
- Cook time35 minutes
- Prep time20 minutes
Ingredients
- 500g Coles Australian No Added Hormones Beef 5 Star Mince
- 1 small zucchini, coarsely grated
- 60g fetta, crumbled
- 2 garlic cloves, crushed
- 1 tbs extra virgin olive oil
- 1 medium brown onion, finely chopped
- 1 small eggplant, coarsely chopped
- 200g cup mushrooms, halved
- 400g can diced tomatoes
- 2 tbs salt-reduced tomato paste
- 3/4 cup (150g) pearl barley
Description
This barley and meatball casserole is the ultimate winter warmer. Loaded with veggies and requiring just 20 minutes prep time, this dish is sure to become a winter staple.
Method
Step 1
Combine the mince, zucchini, fetta and half the garlic in a bowl. Roll 1-tbs portions of the mixture into balls and place on a plate.Step 2
Heat half the oil in a pressure cooker over medium-high heat. Add meatballs and cook, turning, for 5 mins or until brown all over. Transfer to a clean plate.Step 3
Add the onion, eggplant, mushroom and remaining garlic to pressure cooker. Stir for 2-3 mins or until tender. Stir in the tomato, tomato paste, barley and 1 1/2 cups (375ml) water. Top with the meatballs. Seal the pressure cooker. Cook over high heat until steam escapes at a constant rate and there’s a regular hissing sound. Reduce heat to low. Cook for 25 mins or until the meatballs are cooked through.Step 4
Release steam from the pressure cooker following manufacturer’s instructions. Divide the meatball mixture among serving bowls. Season.
Serve with shredded basil and finely grated parmesan