Veggie meatballs with tomato courgetti

Veggie meatballs with tomato courgetti

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(8 ratings)

Prep: 15 mins Cook: 15 mins

Easy

Serves 2

Spiralize courgettes to make this healthier, gluten-free 'pasta' dish. The vegetarian meatballs use ground almonds instead of breadcrumbs to increase the protein

Nutrition and extra info

  • Healthy
  • Gluten-free
  • Vegetarian

Nutrition: per serving

  • kcal258
  • fat11g
  • saturates1g
  • carbs24g
  • sugars12g
  • fibre9g
  • protein12g
  • salt0.7g
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Ingredients

  • 3 garlic cloves

For the veggie meatballs

  • 2 tsp rapeseed oil, plus extra for greasing
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 small onion, very finely chopped
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 tsp balsamic vinegar
    Balsamic vinegar

    Balsamic vinegar

    bal-sam-ick vin-ee-gah

    True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

  • 100g canned red kidney beans
  • 1 tbsp beaten egg
    Eggs

    Egg

    egg

    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

  • 1 tsp tomato purée
  • 1 heaped tsp chilli powder
  • ½ tsp ground coriander
  • 15g ground almonds
  • 40g cooked sweetcorn
    Sweetcorn

    Sweetcorn

    sw-eet corn

    Also known as corn on the cob, sweetcorn is composed of rows of tightly packed golden yellow…

  • 2 tsp chopped thyme leaves

For the tomato courgetti

  • 2 large or 3 normal tomatoes, chopped
    Tomato

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 1 tsp tomato purée
  • 1 tsp balsamic vinegar
    Balsamic vinegar

    Balsamic vinegar

    bal-sam-ick vin-ee-gah

    True Balsamic vinegar is an artisan product from Modena, in Emilia Romagna, Italy, and is made…

  • 2 courgettes cut into 'noodles' with a spiralizer, julienne peeler, or by hand
    Courgette

    Courgette

    corr-zjet

    The courgette is a variety of cucurtbit, which means it's from the same family as cucumber,…

Method

  1. Finely chop the garlic. Heat the oil in a large pan and fry the onion, stirring frequently, for 8 mins. Stir in the balsamic vinegar and cook for 2 mins more. Meanwhile, put the beans in a bowl with the egg, tomato purée and spices, and mash until smooth. Stir in the almonds and sweetcorn with the thyme, a third of the chopped garlic and the balsamic onions. Mix well and shape into about 8 balls the size of a walnut, and place on a baking tray lined with oiled baking parchment.

  2. Heat oven to 220C/200C fan/gas 7 and bake the veggie meatballs for 15 mins until firm. Meanwhile, put the tomatoes, tomato purée and balsamic vinegar in a pan and cook with 2-3 tbsp water until pulpy, then stir in the remaining garlic and courgetti. Turn off the heat as you want to warm the noodles rather than cook them. Serve with the veggie meatballs.

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Comments, questions and tips

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maartjevdm
17th Jan, 2016
5.05
Instead of using 3 chopped tomatoes I used about 150 gram of cherry tomatoes. I didn't have rapeseed oil and used good quality olive oil instead. The meatballs took a lot longer in my oven. It was closer to 25 minutes. The meatballs are very tasty and have a nice kick to them. I added 50 grand spaghetti per person. However the dish is a lot more filling then you might think! Taking the leftovers to work tomorrow for a nice healthy lunch
nik-o-lai
9th Dec, 2015
3.8
Pretty nice! I added a full egg, some extra beans and lots of chickpea flour to get it to the right consistency. Rolled in fine polenta and panfried them because I prefer them that way. I didn't attempt the zucchini pasta as I didn't have the right sort of tool. For pasta sauce, I just simmered some tinned chopped tomatoes with herbs and seasoning (including paprika).
SWilliams92
16th Nov, 2015
3.8
Great recipe! The meatballs were fantastic, definitely a keeper. Even my family members who don't like vegetarian food thought they were yummy. My sauce was a bit bland, will work on improving in the future.
karengould
9th Nov, 2015
I thought these were delicious! Had been looking for a recipe for this for a long time, as when everyone else in the house has home made meatballs - quorn swedish balls are not that nice! I made the balls only and then served with spagetti and tomato sauce - a real recipe keeper in my book. Wish I knew why they can't be frozen though?
the_mechanic
24th Jun, 2015
3.8
I thought I would try this recipe even though I'm not a huge fan of courgettes. I agree with the previous commenter that the courgetti would be difficult to make without a julienne peeler, and I would also recommend adding an extra tomato to the courgetti because you wouldn't notice them otherwise. On the other hand, the 'meatballs' were very tasty. The chilli powder gave them a kick, but they weren't eye-watering. I used fresh oregano instead of thyme because I didn't have any thyme available. Overall, I would definitely make this recipe again!
hjlonsdale
17th Jun, 2015
2.55
Very tricky to get the courgetti right without fancy kitchen gadgets, I sliced as thin as I could but they didn't really warm through very well and didn't look like the recipe picture. A bit sparse on tomato, probably could have done with an extra one to make enough sauce. I'm not sure that you should call a veggie dish "meatballs" but they tasted pretty good. I'm not a great fan of chilli powder, fresh chilli would be better for me.
cherub-rock25
1st Jun, 2016
Can these be frozen before the baking stage (or after?). I don't see why not, but there is no mention of it in the instructions.
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