Beef and vegetable rissoles
Discover a delicious recipe for Beef and Vegetable Rissoles, combining ground beef, red onion, pumpkin, zucchini, and garlic. Perfectly seasoned and bound together with breadcrumbs and egg, these rissoles make a savory and nutritious meal that the whole family will love.
- 02 May 2024
- Cook time 30 min
- Prep time 20 min
- 4 Servings
- 7 Ingredients
Beef and vegetable rissoles are a delicious and nutritious meal that's perfect for any occasion. Combining the savory flavors of ground beef with the sweetness of pumpkin and the mild taste of zucchini creates a well-rounded dish. This recipe is easy to follow and results in rissoles that are crispy on the outside and tender on the inside.
Ingredients:
Instructions:
- Peel and finely chop the red onion.
- Peel and grate or finely chop the pumpkin.
- Grate the zucchini. If it contains a lot of moisture, squeeze it out using a clean kitchen towel or paper towels to avoid making the rissoles too watery.
- Mince the garlic cloves.
- In a large mixing bowl, add the ground beef.
- Add the chopped red onion, grated pumpkin, grated zucchini, and minced garlic to the bowl.
- Add the bread crumbs and crack the egg into the mixture.
- Season with salt and pepper to taste (optional).
- Using clean hands or a spoon, mix all the ingredients together until well combined. Ensure the vegetables and seasonings are evenly distributed throughout the beef mixture.
- Take a handful of the mixture and shape it into a ball, then flatten it slightly to create a patty shape. You should get about 8-10 rissoles from this mixture, depending on the size you prefer.
- Heat a non-stick frying pan or grill over medium-high heat. You may need to add a small amount of oil if your pan isn't non-stick.
- Once hot, add the rissoles to the pan, ensuring not to overcrowd. Cook in batches if necessary.
- Cook for about 4-5 minutes on each side or until golden brown and cooked through. The internal temperature should reach 160°F (70°C) for ground beef.
- Once cooked, transfer the rissoles to a plate lined with paper towels to drain any excess oil.
- Serve the rissoles hot, with your choice of side dishes such as a fresh salad, steamed vegetables, or a serving of mashed potatoes.
Tips:
- Finely chop the red onion, pumpkin, zucchini, and garlic cloves for even consistency throughout the rissoles.
- Grate the zucchini and squeeze out any excess moisture to prevent the rissoles from becoming too soggy.
- Mix all the ingredients thoroughly to ensure each rissole has an even distribution of vegetables and meat.
- Chill the mixture in the refrigerator for at least 30 minutes to help the rissoles hold their shape during cooking.
- Use wet hands to shape the rissoles to prevent the mixture from sticking to your hands.
- Cook the rissoles over medium heat to ensure they cook evenly and don't burn on the outside while remaining raw inside.
- For an extra crispy exterior, roll the rissoles in additional breadcrumbs before cooking.
Once you've cooked your beef and vegetable rissoles to a perfect golden brown, you'll have a mouthwatering meal that's packed with flavor and nutrients. These rissoles are great on their own or paired with a side salad or dipping sauce. Enjoy your delicious homemade rissoles!
| Nutrition Facts | |
|---|---|
| Serving Size | 280 grams |
| Energy | |
| Calories 470kcal | 19% |
| Protein | |
| Protein 27g | 19% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 2.58g | 7% |
| Sugar 6g | 6% |
| Fat | |
| Fat 27g | 33% |
| Saturated 10g | 35% |
| Cholesterol 140mg | - |
| Vitamins | |
| Vitamin A 160ug | 18% |
| Choline 130mg | 23% |
| Vitamin B1 0.34mg | 28% |
| Vitamin B2 0.43mg | 33% |
| Vitamin B3 7mg | 46% |
| Vitamin B6 0.61mg | 36% |
| Vitamin B9 63ug | 17% |
| Vitamin B12 2.94ug | 122% |
| Vitamin C 16mg | 17% |
| Vitamin E 0.75mg | 5% |
| Vitamin K 6ug | 5% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.23mg | 0% |
| Iron, Fe 4.32mg | 39% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 310mg | 25% |
| Potassium, K 720mg | 21% |
| Selenium, Se 30ug | 53% |
| Sodium, Na 270mg | 18% |
| Zinc, Zn 6mg | 56% |
| Water | |
| Water 200g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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