Meatball Stew by The Cajun Ninja

ground beef

🥗Healthier: ground turkey

💰Cheaper: ground pork

Ground turkey is leaner, while ground pork is often less expensive.

beef broth

🥗Healthier: vegetable broth

💰Cheaper: water + bouillon cubes

Vegetable broth is lower in calories, while bouillon cubes are a cost-effective option.

bread crumbs

🥗Healthier: oats

💰Cheaper: crushed crackers

Oats are a healthier binder, while crushed crackers can be cheaper.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil is healthier, while canola oil is often less expensive.

Heat a large pot over low heat.

Prepare the vegetables: slice 1 green bell pepper, 2 yellow onions, 4 cloves of garlic, 1 bunch of green onions, and 2 sticks of celery, then refrigerate them.

In the pot, add 2/3 cup of vegetable oil and 1 cup of all-purpose flour to make a roux, stirring quickly.

Stir the roux for about 25 minutes until it reaches a peanut butter color, then increase the heat gradually.

Continue stirring until the roux reaches a chocolate color, about 30 minutes total.

Add the prepared vegetables to the roux and cook down for about 20 minutes until soft.

Pour in 32 ounces of chicken stock and blend it into the roux and vegetables.

Add 4 cups of hot water and mix well.

Season the mixture with 1 tablespoon of Cajun or Creole seasoning, 1 tablespoon of parsley flakes, 1 teaspoon of black pepper, 1 tablespoon of Worcestershire sauce, and 2 bay leaves, then bring to a boil.

Once boiling, cover the pot, lower the heat, and let simmer for 1 hour.

While the stew simmers, prepare the meatballs by mixing 2 pounds of ground beef with 1/2 tablespoon of Cajun Creole seasoning, 1 teaspoon of salt, 1 teaspoon of garlic powder, 1 teaspoon of onion powder, and 1 tablespoon of Worcestershire sauce.

Moisten 2 pieces of white bread with water, break them into tiny pieces, and add to the meat mixture.

Add 1 cup of plain breadcrumbs and 2 eggs to the meat mixture, then mix thoroughly by hand.

Roll the mixture into meatballs, compacting them in your hand before forming them into balls.

Once all meatballs are formed, add them to the simmering stew.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens