Recipe: Courgetti and Veggie Meatballs

By DAILY MAIL

Published: | Updated:

Recipe: Courgetti and Veggie Meatballs

 

INGREDIENTS  


Prep time: 25 min.

Cook time: 60 min. 

Serves: 4. 

SmartPoints™: 5 per serving. 

Difficulty: Easy.

4spray(s)Calorie controlled cooking spray

1 medium Red onion(s), finely sliced

2 clove(s)Garlic, crushed

5 largeTomato, chopped

1 can(s)Tinned Tomatoes

1 tablespoons Oregano, Dried

1 leaf/leavesBay 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

50g 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

10leaf/leaves Basil, fresh, to garnish


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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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