Beef meatballs with wholewheat couscous and courgettes

A complete, comforting family dish: well-cooked homemade beef meatballs, wholewheat couscous and tender courgettes. Rich in iron and protein, it meets the increased needs of pregnancy as well as those of athletes, while staying simple and quick to make.

Preparation: 15 min  |  Cooking: 20 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 475 kcal · 35 g protein · 22 g carbohydrate · 27 g fat

Ingredients

• 500 g minced beef
• 200 g wholewheat couscous
• 2 courgettes
• 1 onion
• 1 tin of chopped tomatoes
• 2 tbsp olive oil
• cumin, salt, pepper

Method

1. Mix the minced beef with the grated onion, cumin, salt and pepper. Shape into meatballs.
2. Brown them in the olive oil on all sides, then keep cooking until they are cooked through to the centre.
3. Add the diced courgettes and the chopped tomatoes and simmer for 12 to 15 minutes.
4. Meanwhile, prepare the wholewheat couscous (pour over boiling water to just cover, cover for 5 minutes, fluff with a fork).
5. Serve the meatballs and their sauce over the couscous.

Nutritional benefits

Beef is one of the best sources of haem iron, which the body absorbs very well: an asset during pregnancy, when iron needs rise to support the increase in blood volume, and also for athletes prone to losses. Well cooked, it removes the risks linked to raw meat. The wholewheat couscous provides complex carbohydrate and fibre for energy and fullness, and the courgettes vitamins and water. With 32 g of protein per serving, this dish also supports muscle building perfectly when you are trying to gain mass.

Variations and substitutions

• Turkey or veal meatballs instead of beef.
• Gluten-free: replace the couscous with rice or quinoa.
• More vegetables: add pepper, aubergine or carrot.
• Spicy version: kefta-style meatballs (coriander, paprika, mint).

Storage and making ahead

Meatballs and sauce keep for 3 days in the fridge and freeze very well: an ideal batch-cooking dish. Prepare the couscous separately and at the last moment so that it stays light.

💡 Good to know

For better iron absorption, serve this dish with a source of vitamin C (the tomato here, or a squeeze of lemon) and avoid tea or coffee just after the meal, as they slow absorption.

Read also

Discover more recipes for pregnancy · high-protein recipes · muscle-building recipes.

The foods in this recipe: minced beef · couscous · courgettes · onion · tomatoes.

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