Creamy Vegetable Stew with Oven-Baked Meatballs
A cozy, one-pot creamy vegetable stew studded with peas, cauliflower, broccoli and carrots, served with tender oven-baked meatballs. This wholesome family-friendly meal combines simple pantry ingredients and easy techniques for a bowl that’s both comforting and balanced. Ready in about an hour, it’s perfect for weeknight dinners, meal prep, and picky eaters who need a veggie upgrade.
Ingredients
Vegetable Stew
- 450 g green peas (fresh or frozen)
- 450 g mixed cauliflower, broccoli and carrots (florets/slices)
- 3 cloves garlic minced (for stew)
- 100 ml light cream
- 2 tbsp whole wheat flour for thickening
- salt to taste
- black pepper to taste
- 1 tsp sweet paprika or to taste
- 2 tbsp fresh parsley chopped, for finishing
Meatballs
- 500 g lean ground meat (approx. 7% fat) beef, lamb, turkey or preferred ground protein
- 1 medium onion finely diced (for meatballs)
- 2 cloves garlic minced (for meatballs)
- 1 large egg beaten
- 55 g whole-grain bread soaked in water or milk, squeezed dry
- salt to taste (for meatballs)
- black pepper to taste (for meatballs)
- 1 tsp sweet paprika for meatballs
- 50 g whole wheat breadcrumbs for coating
- 1 tbsp neutral oil (optional) for lightly spraying meatballs before baking
Instructions
Make the Stew
- Place the green peas, cauliflower florets, broccoli florets and sliced carrots into a large pot and add enough water to cover about three-quarters of the vegetables. Season with salt, black pepper and sweet paprika, then add the minced garlic and bring to a gentle simmer.
- Simmer until all the vegetables are tender when pierced with a fork, about 12–18 minutes depending on size and whether vegetables are fresh or frozen. Keep some cooking liquid in the pot; this will form the base for the creamy stew.
- While the vegetables cook, whisk the light cream and whole wheat flour together in a small bowl until smooth. Temper the mixture by whisking in a ladle of hot vegetable broth, then stir the tempered cream into the pot and simmer for 3–5 minutes until the stew thickens to a spoon-coating consistency.
- Adjust seasoning with more salt, pepper or paprika as needed and stir in chopped parsley just before serving to add brightness. Keep the stew on low heat while you prepare and bake the meatballs so it stays warm.
Make the Oven-Baked Meatballs
- In a large bowl combine the lean ground meat, finely diced onion, minced garlic, beaten egg, squeezed soaked bread, salt, black pepper and paprika. Mix gently with your hands or a spoon until just combined—avoid overmixing to keep meatballs tender.
- Shape the mixture into small, even-sized balls (about 1 to 1.5 inches / 2.5–3.5 cm). Roll each meatball lightly in whole wheat breadcrumbs to coat and place on a lined baking sheet.
- Preheat the oven to 180°C (355°F) with convection if available. Optionally spray the coated meatballs lightly with oil for extra browning, then bake for about 35–45 minutes until golden and cooked through (internal temperature 71°C / 160°F for beef).
- Remove meatballs from the oven and let them rest a few minutes. Serve hot on top of the creamy vegetable stew, or keep separate and spoon stew into bowls before topping with meatballs.
To Serve
- Spoon stew into bowls and top with 3–4 meatballs per serving. Pair with rice, quinoa, crusty bread or a simple green salad for a complete meal and garnish with extra parsley if desired.
Notes
- Use fresh or frozen vegetables depending on availability; frozen peas and vegetables save prep time.
- Soak the whole-grain bread in water or milk and squeeze well to avoid soggy meatball mixture.
- Check meatball internal temperature for doneness and adjust baking time to size.
- Store stew and meatballs separately for best texture when reheating.