Courgetti and veggie meatballs

Courgetti and veggie meatballs

 

Serves 4
Cook time 1 hour
Prep time 25 minutes
SmartPoints per serving 1

 

INGREDIENTS

Calorie controlled cooking spray
1 red onion, finely sliced
1 red pepper, deseeded and finely diced
2 large cans cooked kidney beans, drained and rinsed
50g fresh wholemeal breadcrumbs
1 egg, beaten
1 tbsp smoked paprika
1/2 tbsp tomato puree
1/2 tbsp dried oregano
4 courgettes, spiralised
10 fresh basil leaves, to garnish
Calorie controlled cooking spray
1 red onion, finely diced
2 garlic cloves, crushed
5 large tomatoes, chopped
1 large can chopped tomatoes
1 tbsp dried oregano
1 bay leaf
1 tbsp tomato puree
1/2 tsp dried chilli flakes
1 tsp balsamic vinegar


METHOD

1 To 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.

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

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

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 onion and pepper, and the oregano. Season well.

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.

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

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