Courgetti and veggie meatballs

Total Time
1:25
Prep
0:25
Cook
1:00
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.

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