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February 22, 2018

Vegan ‘Meatballs’ with Zucchini and Tomato ‘Spaghetti’

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Bean & Mushroom ‘Meatballs’ with Zucchini Tomato ‘Spaghetti’ (Gluten-Free & Vegan)

The vegan meatballs are a good balance of protein, healthy fats, low GI carbs and fibre. Making it a nourishing balanced meal.

Contributor, Tris from Balanced Body Nutrition

Ingredients

Vegan Bean & Mushroom ‘Meatballs’

  • 2x tins of black beans, drained and rinsed well
  • 200g cup mushrooms, finely chopped
  • 40g (1x packet) dried shiitake mushrooms, soaked in boiling water for 15mins, drained and excess water squeezed out, finely chopped
  • 3/4 cup of almond meal
  • 2 free range whole eggs (swap for flax or chia “egg” for vegan)
  • 2 tsp dried herbs
  • 1/2 tsp turmeric
  • 1/2 tsp chilli flakes
  • 1/4 tsp cayenne pepper
  • salt and pepper to taste

Italian Tomato Sauce with Zucchini 

  • 1L bottle of tomato passata (this is just tomato puree, nothing else added)
  • 1 clove garlic, finely chopped
  • 1 brown onion, finely diced
  • 2 tsp dried herbs
  • salt and pepper to taste
  • 3-4 zucchini’s, spiralised (i use about 1 small zucchini per serve, so adjust this to how many serves you are making and the size of your zucchini)

Method

  1. Pre-heat oven to 180 degrees. Line a large baking tray with baking paper.
  2. Place black beans, chopped mushrooms, almond meal, eggs, and seasonings into large bowl.
  3. Mash all ingredients together until thoroughly combined. The beans should be mashed but still partly intact.
  4. Roll mixture into appropriate size balls (I golf ball size) and place on the baking tray.
  5. Bake for approximately 15mins, being careful not to let them dry out.
  6. Meanwhile, in a large saucepan, saute the onion and garlic with olive oil on low heat for 5 mins. Add in tomato puree, herbs, salt and pepper and simmer on low for 10mins. Add in spiralised zucchini and simmer for a further 5 mins to soften the zucchini.
  7. Remove meatballs from oven and serve along with pasta sauce and zucchini noodles.

Tris Alexandra is a holistic health and wellness coach, nutrition nerd, wholefood lover, and fit foodie. Her blog shares her passion for empowering others with evidence-based resources and recipes to live an optimally healthy life.

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