Recipe: Courgetti and veggie meatballs

 

Recipe: Courgetti and veggie meatballs 

 

INGREDIENTS  

 

Prep time: 25min

Cook time: 60min 

Serves: 4 

Difficulty: Easy 

  • 4 spray(s) Calorie controlled cooking spray
  • 1 medium Red onion(s), finely sliced
  • 2 clove(s) Garlic, crushed
  • 5 large Tomato, chopped
  • 1 can(s) Tinned Tomatoes
  • 1 tablespoons Oregano, Dried
  • 1 leaf/leaves Bay leaf, dry
  • 1 tablespoons Tomato Purèe
  • 1/2 teaspoons Chilli flakes, dried
  • 1 teaspoons Balsamic vinegar
  • 4 spray(s) Calorie controlled cooking spray
  • 1 medium Red onion(s), finely diced
  • 1 medium Red pepper(s), deseeded and finely diced
  • 2 can(s) Kidney Beans, cooked, drained and rinsed
  • 50 g Breadcrumbs, fresh, wholemeal
  • 1 medium Egg, whole, raw, beaten
  • 1 tablespoons Paprika
  • 1/2 tablespoons Tomato Purèe
  • 1/2 tablespoons Oregano, Dried
  • 4 medium Courgette, spiralised
  • 10 leaf/leaves Basil, fresh, to garnish

 

Instructions

Step 1

Make the sauce: mist a large pan with cooking spray and fry the onion over a medium heat for 6-8 minutes until slightly softened. Add the garlic and cook for 1 minute, making sure it doesn’t burn. 

Step 2

Add the fresh and tinned tomatoes, oregano, bay leaf, tomato purée, chilli flakes and balsamic vinegar. Season with salt and freshly ground black pepper, add a splash of water and simmer for 45 minutes to 1 hour, stirring regularly, and adding more water if it gets too thick. 

Step 3

Meanwhile, make the veggie meatballs. Mist a small frying pan with cooking spray and fry the onion and pepper over a medium heat for 10 minutes, stirring regularly, until softened. Set aside to cool.

Step 4

Blitz the kidney beans with the breadcrumbs, egg, paprika and tomato purée in a food processor until fairly smooth. Transfer to a bowl and stir through the cooled onion and pepper, and the oregano. Season well. 

Step 5

Preheat the oven to 200°C, fan 180°C, gas mark 6. Line a large baking sheet with baking paper. Shape the bean mixture into 12 equal balls and bake for 30-40 minutes until crisp and lightly browned. 

Step 6

Around 5 minutes before the meatballs are done, heat a large frying pan misted with cooking spray over a high heat. Add the courgette, season, and cook for 3-4 minutes, stirring, until just softened. 

Step 7

Around 5 minutes before the meatballs are done, heat a large frying pan misted with cooking spray over a high heat. Add the courgette, season, and cook for 3-4 minutes, stirring, until just softened. 

Step 8

Stir the tomato sauce through the courgetti and divide between 4 plates. Top with 3 veggie meatballs per person and serve garnished with the basil. 

 

 

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