Vegan Meat Balls and Pasta

During the week, we eat less meat and we have begun to enjoy lots of vegan and vegetarian meals. Vegan Meat Balls is a new favourite of ours. It’s a quick, simple and easy recipe. My son loves red kidney beans which is one of the main ingredients in this dish. As a mum this pleases me enormously but my husband is not the biggest fan of these little beans.

The red kidney bean however is a true superfood. The little legume is packed with protein, fibre, folate, magnesium, potassium and lots of other healthy nutrients. The beans are supercharged with antioxidants which are believed to have anti-aging properties. They can promote longevity by limiting damage caused by free radicals. It can help the rest of the body to be protected from long term health problems which can be caused by environmental factors and unhealthy foods.

Vegan Meat Balls is not only a healthy way to eat red kidney beans, it was a huge success in our house. My son and even my husband enjoyed this dish. I find that when people don’t enjoy a certain type of food it’s always best to try it in different dishes. When we put the same foods in front of people it can get boring so I love trying new ways to feed people. These meat balls were delicious. My little family thinks so. They are well worth a try.

Serves 4

Equipment needed

• Food processor
• Colander
• Tablespoon
• Teaspoon
• Baking tray

Ingredients for the sauce

• Tomatoes x 2 400g tins
• Onion x 1 large
• Garlic x 2 cloves
• Courgette x 1
• Carrot x 1
• Yellow pepper x 1
• Oregano x 1 tsp
• Basil x 1
• Spinach x 1 200g bag
• Salt and Pepper to taste

Method

• Start by removing the skin then chopping the onion and the garlic.
• Then remove the core from the yellow pepper and slice this too.
• Next grate the carrots and courgettes.
• Put the frying pan on a high heat and add the sunflower oil to the base.
  • Add enough oil to cover the base.
• Once the pan is hot add the onion and fry for about 2 – 3 minutes.
• Then add the garlic and the yellow pepper and fry for a further 2 minutes or until the onions are translucent.
• Add in the grated courgette and carrots and fry for a few minutes.
• Now add in the tomatoes and bring to the boil.
• Leave to simmer.
• While these ingredients are simmering add in the oregano and salt and pepper to taste.
• Now you can leave the sauce on the hob on a low heat while you make the meatballs.

Ingredients needed for the meatballs

• Red Kidney Beans x 2 400g tins
• Pine nuts x 100g
• Tahini x 2 tbsp
• Tomato puree x 2 tbsp
• Herbs du provence x 1 tsp
• Oregano x 1 tsp
• Salt and pepper to taste

Method

• Preheat the oven 180°C and put the baking tray in.
• Start by draining the beans in the colander and then put them into the food processor.
• Add in the pine nuts, Tahini, tomato puree, herbs du provence, oregano and then salt and pepper to taste.
• Blend all of the ingredients together until the mixture is almost smooth.
  • A few lumps will add texture.
• Next remove the blade and start making the meat balls.
  • We normally make about 4 per person so 16 in total but you can make as many as you like.
• Place the balls in the baking tray and put in the oven for about 25 – 30 minutes or until golden brown.
• While the meat balls are in the oven boil the pasta, rice or quinoa of your choice.
• Then remove the meatballs from the oven.
• Before putting the the parts together add the basil and the spinach to the sauce and let it wilt down.
• Add the pasta or rice to the sauce, serve onto the plates and put four meat balls on top.
• Finally enjoy.

Vegan Meatballs and Pasta is a great dish the whole family will enjoy. If you have a meat lover in your house or you are simply trying to cut back on the amount of meat you eat then this is a great meal for you. The beans act as a meat substitute and the bonus is all the ingredients are freezable to you could make double and then freeze it too. As I mentioned earlier my husband is not a fan of these beans but this he was happy to eat. However you decide to eat this meal, as always, enjoy.

What sort of meat ball dishes do you enjoy? I would love to hear about them so please let me know in the comments below.