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Courgetti and veggie meatballs

Total Time
1hr 25 min
Prep
25 min
Cook
1hr
Serves
4
Difficulty
Easy
An all-vegetable version of classic spaghetti and meatballs that’s sure to win over vegetarians and meat-eaters, too.
Ingredients

Calorie controlled cooking spray

4 spray(s)

Red onion(s)

1 medium, finely sliced

Red pepper(s)

1 medium, deseeded and finely diced

Kidney Beans, cooked

2 can(s), large, drained, drained and rinsed

Breadcrumbs, fresh

50 g, wholemeal

Egg, whole, raw

1 medium, raw, beaten

Paprika

1 tablespoons, level, smoked

Tomato Purèe

½ tablespoons, level

Oregano, Dried

½ tablespoons

Courgette

4 medium, spiralised

Basil, fresh

10 leaf/leaves, to garnish

Calorie controlled cooking spray

4 spray(s)

Red onion(s)

1 medium, finely diced

Garlic

2 clove(s), crushed

Tomato

5 large, chopped

Tinned Tomatoes

1 can(s), large

Oregano, Dried

1 tablespoons

Bay leaf, dry

1 leaf/leaves

Tomato Purèe

1 tablespoons, level

Chilli flakes

½ teaspoons, level, dried

Balsamic vinegar

1 teaspoons

Instructions

  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.

Start eating better than ever!