#MeatFreeMonday: Meat-less Meatballs – The Global Vegan – Ellie Bullen

The Global Vegan by Ellie Bullen,

Published by Plum

RRP $34.99

Photography by Ellie Bullen

 

Meat-less Meatballs

These flavour-packed vegan meatballs are made using kidney beans for a protein kick. Dunked in
passata sauce and served with pasta, they make a hearty main, but on their own they also make
a great healthy snack or lunchbox filler. p164 Mains

Serves 2
cooked spaghetti, to serve
Parmesan Crumble (see Backed Mac No Cheese post for recipe)

Meatballs
3 tablespoons red or white quinoa
1 portobello mushroom, roughly chopped
400 g can red kidney beans, drained and rinsed
30 g plain or gluten-free flour
1 ½ teaspoons onion powder
½ teaspoon garlic powder
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
2 teaspoons finely chopped flat-leaf parsley leaves
1 tomato, deseeded and finely diced

Tomato sauce
250 ml (1 cup) passata
⅓ cup basil leaves, plus extra to serve
sea salt and freshly ground black pepper

Preheat the oven to 180°C. Line a baking tray with baking paper.

To make the meatballs, cook the quinoa according to the packet instructions, then drain and set
aside to cool. Place the mushroom and kidney beans in the bowl of a food processor and process until
just combined. Transfer to a large bowl and stir through the quinoa. Add the remaining ingredients and mix well.

Roll the mixture into ten even-sized balls, then place on the prepared tray and bake for 18–20 minutes or until cooked through. To make the tomato sauce, heat the passata in a saucepan over medium heat. Add the basil
and salt and pepper to taste, then simmer for 5 minutes.

Divide the spaghetti between two plates and top with the meatballs and sauce. Scatter over the parmesan crumble and extra basil leaves.

TIPS
You can also serve the meatballs and sauce as a tapas-style dish with the parmesan crumble.
If you prefer, you can shallow-fry the meatballs. Heat 3 tablespoons of avocado oil in a frying pan over medium heat. Add the meatballs and cook for 2–3 minutes on all sides or until golden and crispy.

2 thoughts on “#MeatFreeMonday: Meat-less Meatballs – The Global Vegan – Ellie Bullen

  1. Yum! OK, I’ll admit I’m not a vegetarian\vegan. But it really is nice to have some alternatives to meat. Just because I eat meat doesn’t mean I want it every day.

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