Keftedakia Me Fasolakia: Greek Meatballs with Green Beans & Tomatoes – Freezer Friendly!
Are you looking for a delicious, healthy, and freezer-friendly meal that’s packed with flavor? Look no further than Keftedakia Me Fasolakia, a classic Greek dish featuring tender meatballs simmered in a vibrant tomato sauce with green beans. This recipe is perfect for busy weeknights or for stocking your freezer with homemade, comforting meals. It’s simple to prepare, uses readily available ingredients, and tastes even better the next day, making it ideal for meal prepping.
## Why You’ll Love This Keftedakia Me Fasolakia Recipe
* **Flavorful and Authentic:** This recipe captures the essence of Greek comfort food with its combination of savory meatballs, sweet tomatoes, and fresh green beans. The addition of herbs and spices adds depth and complexity to the dish.
* **Freezer-Friendly:** Prepare a large batch and freeze individual portions for easy weeknight dinners. This is a lifesaver for busy families and individuals.
* **Healthy and Nutritious:** Packed with protein, vegetables, and healthy fats, this dish is a well-rounded and nutritious meal option. It’s also naturally gluten-free (ensure your breadcrumbs are gluten-free if needed).
* **Easy to Make:** Despite its complex flavor profile, this recipe is surprisingly simple to prepare. The steps are straightforward, and the ingredients are easy to find.
* **Make-Ahead Friendly:** The meatballs and tomato sauce can be prepared in advance, making this a great option for meal prepping. The flavors also meld together beautifully when refrigerated overnight.
## Ingredients You’ll Need
**For the Meatballs (Keftedakia):**
* 1.5 lbs Ground Beef (or a mix of beef and lamb)
* 1/2 cup Breadcrumbs (plain, not seasoned; gluten-free if needed)
* 1/4 cup Olive Oil
* 1 medium Onion, finely chopped
* 2 cloves Garlic, minced
* 1 large Egg, lightly beaten
* 1/4 cup Fresh Parsley, chopped
* 1 tablespoon Dried Oregano
* 1 teaspoon Dried Mint
* 1/2 teaspoon Ground Cumin
* Salt and Black Pepper to taste
* Olive Oil for frying
**For the Tomato Sauce (Salsa):**
* 1 tablespoon Olive Oil
* 1 medium Onion, chopped
* 2 cloves Garlic, minced
* 1 (28 ounce) can Crushed Tomatoes
* 1 (15 ounce) can Diced Tomatoes
* 1/2 cup Dry Red Wine (optional, can substitute with broth)
* 1 cup Chicken Broth (or vegetable broth)
* 1 teaspoon Sugar (optional, to balance acidity)
* 1 teaspoon Dried Oregano
* 1/2 teaspoon Dried Basil
* Salt and Black Pepper to taste
**For the Green Beans (Fasolakia):**
* 1 lb Fresh Green Beans, trimmed and halved or cut into 1-inch pieces
## Equipment You’ll Need
* Large Mixing Bowl
* Large Skillet or Dutch Oven
* Cutting Board
* Knife
* Measuring Cups and Spoons
* Spatula
## Step-by-Step Instructions
This recipe is divided into three main parts: preparing the meatballs, making the tomato sauce, and cooking the green beans. Follow these steps for a delicious and authentic Keftedakia Me Fasolakia experience.
### Part 1: Preparing the Meatballs (Keftedakia)
1. **Combine Ingredients:** In a large mixing bowl, combine the ground meat, breadcrumbs, olive oil, chopped onion, minced garlic, egg, parsley, oregano, mint, cumin, salt, and pepper. Use your hands to gently mix all ingredients until just combined. Be careful not to overmix, as this can result in tough meatballs.
2. **Shape the Meatballs:** Take approximately 1-2 tablespoons of the meat mixture and roll it into a small ball. Aim for meatballs that are about 1 inch in diameter. Place the formed meatballs on a plate or baking sheet lined with parchment paper.
3. **Fry the Meatballs:** Heat a generous amount of olive oil in a large skillet over medium-high heat. Once the oil is hot, carefully place the meatballs in the skillet in a single layer. Avoid overcrowding the pan, as this will lower the temperature of the oil and prevent the meatballs from browning properly. You may need to fry the meatballs in batches.
4. **Brown the Meatballs:** Cook the meatballs for about 5-7 minutes, turning them occasionally, until they are browned on all sides. The meatballs do not need to be cooked through at this stage, as they will continue to cook in the tomato sauce. Remove the browned meatballs from the skillet and set them aside.
### Part 2: Making the Tomato Sauce (Salsa)
1. **Sauté Aromatics:** In the same skillet (or a Dutch oven), heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook for about 5-7 minutes, or until softened and translucent. Add the minced garlic and cook for another minute, until fragrant. Be careful not to burn the garlic.
2. **Add Tomatoes and Wine (Optional):** Pour in the crushed tomatoes and diced tomatoes. If using, add the dry red wine. Let the wine simmer for a few minutes to reduce slightly and allow the alcohol to evaporate. If you’re not using wine, simply proceed to the next step.
3. **Simmer the Sauce:** Add the chicken broth, sugar (if using), oregano, basil, salt, and pepper to the skillet. Stir well to combine. Bring the sauce to a simmer, then reduce the heat to low, cover, and let it simmer for at least 30 minutes, or up to an hour. The longer the sauce simmers, the richer and more flavorful it will become. Stir occasionally to prevent sticking.
### Part 3: Combining the Meatballs, Green Beans, and Tomato Sauce
1. **Add the Green Beans:** After the tomato sauce has simmered for at least 30 minutes, add the trimmed and halved green beans to the skillet. Stir to combine.
2. **Add the Meatballs:** Gently place the browned meatballs into the tomato sauce, nestling them among the green beans. Make sure the meatballs are mostly submerged in the sauce.
3. **Simmer Together:** Cover the skillet and let the meatballs and green beans simmer in the tomato sauce for another 20-30 minutes, or until the green beans are tender and the meatballs are cooked through. Stir occasionally to ensure even cooking and prevent sticking.
4. **Serve:** Once the green beans are tender and the meatballs are cooked through, remove the skillet from the heat. Let the dish rest for a few minutes before serving. This allows the flavors to meld together even further.
5. **Garnish and Enjoy:** Serve the Keftedakia Me Fasolakia hot, garnished with fresh parsley, if desired. This dish is delicious on its own, or served with a side of rice, crusty bread, or mashed potatoes. Feta cheese sprinkled on top is also a wonderful addition.
## Tips for Success
* **Don’t Overmix the Meatballs:** Overmixing the meatball mixture can result in tough meatballs. Mix the ingredients until just combined.
* **Use Fresh Ingredients:** Fresh herbs, garlic, and onions will enhance the flavor of the dish.
* **Simmer the Sauce:** Simmering the tomato sauce for at least 30 minutes will develop its flavor and create a richer sauce.
* **Don’t Overcrowd the Pan:** When frying the meatballs, avoid overcrowding the pan. Fry them in batches to ensure even browning.
* **Adjust Seasoning:** Taste the tomato sauce and meatballs throughout the cooking process and adjust the seasoning as needed.
* **Use Good Quality Tomatoes:** The quality of your canned tomatoes will impact the flavor of the sauce. Opt for high-quality crushed and diced tomatoes for the best results.
* **Deglaze the Pan (Optional):** After browning the meatballs, you can deglaze the pan with a little red wine or broth to scrape up any browned bits from the bottom. This will add extra flavor to the sauce.
## Make-Ahead and Freezer Instructions
This Keftedakia Me Fasolakia recipe is perfect for making ahead and freezing. Here’s how:
**Make-Ahead:**
* **Meatballs:** The meatballs can be prepared and fried up to 2 days in advance. Store them in an airtight container in the refrigerator.
* **Tomato Sauce:** The tomato sauce can be made up to 3 days in advance. Store it in an airtight container in the refrigerator.
* **Combine:** You can combine the meatballs, green beans, and tomato sauce a day in advance and store it in the refrigerator. Simply reheat on the stovetop or in the oven before serving.
**Freezer Instructions:**
1. **Cool Completely:** Allow the cooked Keftedakia Me Fasolakia to cool completely before freezing.
2. **Portion:** Divide the dish into individual portions or store it in a large freezer-safe container. Make sure to leave some headspace in the container to allow for expansion during freezing.
3. **Wrap Tightly:** Wrap the container tightly with plastic wrap or foil to prevent freezer burn.
4. **Label and Freeze:** Label the container with the date and contents and freeze for up to 2-3 months.
5. **Thaw and Reheat:** Thaw the Keftedakia Me Fasolakia in the refrigerator overnight before reheating. Reheat on the stovetop over medium heat, stirring occasionally, until heated through. You can also reheat it in the microwave.
## Variations and Substitutions
* **Meat:** Use ground lamb, ground turkey, or a combination of meats instead of ground beef.
* **Vegetables:** Add other vegetables, such as zucchini, eggplant, or bell peppers, to the tomato sauce.
* **Herbs:** Experiment with different herbs, such as rosemary, thyme, or marjoram.
* **Spice:** Add a pinch of red pepper flakes for a little heat.
* **Lemon:** Squeeze a bit of fresh lemon juice over the finished dish for added brightness.
* **Potatoes:** Add cubed potatoes to the sauce along with the green beans for a heartier meal.
* **Orzo:** Instead of serving with rice, try mixing in cooked orzo pasta into the sauce.
* **Vegetarian:** For a vegetarian version, substitute the meatballs with vegetarian meatballs or omit them altogether. Add more vegetables, such as chickpeas or lentils, to the sauce for added protein.
## Serving Suggestions
Keftedakia Me Fasolakia is a versatile dish that can be served in a variety of ways:
* **Main Course:** Serve it as a main course with a side of rice, crusty bread, or mashed potatoes.
* **Appetizer:** Serve the meatballs and sauce as an appetizer with toothpicks for dipping.
* **Side Dish:** Serve it as a side dish alongside grilled meats or fish.
* **In a Pita:** Stuff the meatballs and sauce into a warm pita bread for a delicious and portable meal.
* **With Pasta:** Toss the meatballs and sauce with your favorite pasta for a quick and easy pasta dish.
* **Over Polenta:** Spoon the meatballs and sauce over creamy polenta for a comforting and satisfying meal.
## Nutritional Information (Approximate)
*Note: Nutritional information is approximate and may vary based on specific ingredients and portion sizes.*
* Calories: 450-550 per serving
* Protein: 30-40g
* Fat: 25-35g
* Carbohydrates: 20-30g
* Fiber: 5-7g
This Keftedakia Me Fasolakia recipe is a delicious and versatile dish that’s perfect for any occasion. Whether you’re looking for a quick weeknight dinner or a freezer-friendly meal prep option, this recipe is sure to become a family favorite. Enjoy the flavors of Greece with this comforting and flavorful dish!
Enjoy this amazing recipe and let us know what you think!