Connect with us

Hi, what are you looking for?

Diets

Recipe: Zucchini and vegetable meatballs

Recipe: Cloudy sandwiches

Recipe: Zucchini and vegetable meatballs

Recipe: Cloudy sandwiches

Recipe: Zucchini and vegetable meatballs

INGREDIENTS

Preparation time: 25 minutes

Cooking time: 60 minutes

Serves: 4

Difficulty: Easy

  • 4 sprays Cooking spray with controlled calorie content
  • 1 medium red onion (onion), finely chopped
  • 2 cloves of garlic, crushed
  • 5 large tomatoes, chopped
  • 1 can of canned tomatoes
  • 1 tablespoon oregano, dried
  • 1 leaf/leaves Bay leaf, dry
  • 1 tablespoon of tomato puree
  • 1/2 teaspoon chili flakes, dried
  • 1 teaspoon of balsamic vinegar
  • 4 sprays Cooking spray with controlled calorie content
  • 1 medium red onion (onion), finely diced
  • 1 medium red bell pepper(s), seeded and finely diced
  • 2 cans beans, cooked, drained and rinsed
  • 50 g breadcrumbs, fresh, whole grain
  • 1 medium egg, whole, raw, beaten
  • 1 teaspoon paprika
  • 1/2 teaspoon of tomato puree
  • 1/2 teaspoon oregano, dried
  • 4 medium courgettes, spiral
  • 10 fresh basil leaves, for garnish

Instruction

Step 1

Make the sauce: spray a large skillet with cooking spray and cook the onion over medium heat for 6-8 minutes, until slightly softened. Add the garlic and cook for 1 minute, being careful not to burn.

Step 2

Add fresh and canned tomatoes, oregano, bay leaf, tomato paste, chili flakes, and balsamic vinegar. Season with salt and freshly ground black pepper, cover with a little water and cook for 45 minutes to 1 hour, stirring occasionally, adding more water if it’s too thick.

Step 3

Meanwhile, prepare the vegetable meatballs. Mist a small skillet with cooking spray and cook the onion and bell pepper over medium heat for 10 minutes, stirring occasionally, until softened. Set aside to cool.

ALSO READ:  Shop ops on NHS app: New plan will allow patients to browse hospitals with shortest waiting times

Step 4

Blend the beans with the breadcrumbs, egg, paprika and tomato puree in a food processor until fairly smooth. Transfer to a bowl and mix the cooled onions with paprika and oregano. Salt well.

Step 5

Preheat the oven to 200°C, fan to 180°C, gas setting 6. Line a large tray with baking paper. Shape the bean mixture into 12 equal balls and bake for 30-40 minutes until crispy and lightly browned.

Step 6

About 5 minutes before the meatballs are done, heat a large skillet misted with cooking spray over high heat. Add the zucchini, season and cook, stirring, for 3-4 minutes, until softened.

Step 7

About 5 minutes before the meatballs are done, heat a large skillet misted with cooking spray over high heat. Add the zucchini, season and cook, stirring, for 3-4 minutes, until softened.

Step 8

Mix the tomato sauce over the courgettes and divide into 4 plates. Top with 3 veggie meatballs per person and serve garnished with basil.

Click to comment

Leave a Reply

Your email address will not be published.

You May Also Like

News

Nick Grey wants to have his right leg amputated just above the knee. The 54-year-old from Harworth, Doncaster, has been in constant pain since...

News

Dr Janet Leese, a GP, was only 57 when she was told that she was going to die because of something terrible that had...

Liposuction

Last year she went under the knife for full body liposuction and a Brazilian butt lift. And on Saturday, Sarah Roza showed off the...

Cosmetic Surgery

Barclays criticized for advert showing transgender women getting financial advice to fund surgery to give her a ‘big t***’ The bank has teamed up...