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Veggie meatballs with tomato courgetti

Veggie meatballs with tomato courgetti

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • 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

  • Gluten-free
  • Healthy
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
low inkcal258
low infat11g
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
  • 1 small onion , very finely chopped
  • 2 tsp balsamic vinegar
  • 100g canned red kidney beans
  • 1 tbsp beaten egg
  • 1 tsp tomato purée
  • 1 heaped tsp chilli powder
  • ½ tsp ground coriander
  • 15g ground almonds
  • 40g cooked sweetcorn
  • 2 tsp chopped thyme leaves

For the tomato courgetti

  • 2 large or 3 normal tomatoes , chopped
  • 1 tsp tomato purée
  • 1 tsp balsamic vinegar
  • 2 courgettes cut into 'noodles' with a spiralizer, julienne peeler, or by hand

Method

  • STEP 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.

  • STEP 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.

Goes well with

Recipe from Good Food magazine, June 2015

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A star rating of 4 out of 5.25 ratings
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