Packed with the Super Six and are bursting with plant points, these meatless meatballs provide an excellent source protein, fibre and essential minerals to promote muscle health and aid digestion.
Ingredients
Meatballs
- 400g tinned mixed beans, drained and rinsed
- 1 tbsp olive oil
- 1 aubergine, diced (approx 400g)
- 1 onion, chopped
- 1 tsp garlic powder
- 35g kalamata olives, sliced
- 3 sun-dried tomatoes, preserved in oil
- 2 tbsp worcestershire sauce
- 2 tsp mixed Italian herbs
- 10g fresh basil
- 2 tbsp milled flaxseeds
- 60g rolled oats
Tomato sauce
- 1 tsp olive oil
- 1 clove of garlic, chopped
- 3 sun-dried tomatoes, halves preserved in oil
- 200g tinned chopped tomatoes
- 2 tbsp basil, chopped
- A pinch of salt
Optional toppers
- Parmesan cheese, grated
- 40g spinach leaves
Method
- Preheat the oven to 170°C fan/ 375°F/ gas mark 5.
- Place a large frying pan over a medium heat, add the olive oil and all the base ingredients (apart from the basil, flax and oats) and sauté for 5-10 mins or until starting to colour.
- Place the flaxseed and oats in a food processor and blend for 20 - 30 secs until it form scoarse crumbs. Place in a bowl and set aside.
- Add the mixed beans to the flaxseed and oat mix, and roughly mash with the back of a fork.
- Place the sauteed mix, along with the basil, into the food processor, combine roughly.
- Stir the sauteed mixture into the crumb mixture and leave in the fridge to thicken for 10 mins.
- Once chilled, roll into meatballs (makes around 12, approx 40g each), place on an oven tray lined with baking paper, then place in the oven for 20 mins or until golden brown.
- Meanwhile, prepare your tomato sauce. Place a saucepan over a medium heat and add the oil, garlic and sun-dried tomatoes. Fry for a few mins then add in the remaining ingredients.
- Reduce the heat to a gentle simmer for approx 20 mins, stirring every few minutes.
- Serve the meatballs on a thick slice of sourdough bread and a bed of spinach topped with tomato sauce and a sprinkling of parmesan cheese.
If you’re after some more inspiration for plant-powered dinners, check out our plant-packed burrito or these stuffed butternut squashes.
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