Mamma Mia did someone say 258 cal per serving?! This recipe offers a delightfully healthy twist on the Italian classic, spaghetti and meatballs, and we can predict this dish could easily become the new family favourite! The vegetarian meatballs use ground almonds instead of breadcrumbs to increase the protein and by spiralizing courgettes instead of using spaghetti; this recipe embodies the idea of a gluten-free ‘pasta’ dish. Move over spaghetti, courgetti is what it is all about now…
Serves 2
Prep time: 15 mins
Cook time: 15 mins
Ingredients
- 3 garlic cloves
- 2 tsp rapeseed oil, plus extra for greasing
- 1 small onion, very finely chopped
- 2 tsp balsamic vinegar
- 100g canned red kidney beans
- 1 tbsp beaten egg
- 1 tsp tomato puree
- 1 heaped tsp chilli powder
- ½ tsp ground coriander
- 15g ground almonds
- 40g cooked sweet corn
- 2 tsp chopped thyme leaves
- 2 large or 3 normal tomatoes, chopped
- 1 tsp tomato puree
- 1 tsp balsamic vinegar
- 2 courgettes, cut into ‘noodles’ with a spiralizer, julienne peeler, or by hand
1. Finely chop the garlic. Heat the oil in a large pan and fry the onion, stirring frequently, for 8 mins.
2. Stir in the balsamic vinegar and cook for 2 mins more.
3. Meanwhile, put the beans in a bowl with the egg, tomato puree and spices and mash until smooth.
4. Sir in the almonds and sweet corn with the thyme, a third of the chopped garlic and the balsamic onions.
5. Mix well and shape into about 8 balls the size of a walnut, and place on a baking tray lined with oiled baking parchment.
6. Heat oven to 220C/200C fan/gas 7 and bake the veggie meatballs for 15 mins until firm.
7. Put the tomatoes, tomato puree and balsamic vinegar in a pan and cook with 2-3 tbsp water until pulpy, then sir in the remaining garlic and courgetti.
8. Turn off the heat as you want to warm the noodles rather than cook them. Serve with the veggie meatballs.