I remember eating Italian meatballs at a friend's house in my pre-vegan days. They were crumbed, fried and served with a rich tomato sauce. Not only were they moist on the inside and crunchy outside, but they were utterly delicious. Since changing my diet, I wanted to replicate this recipe using whole plant foods. The result is a much healthier and compassionate version, just as delicious and with an amazing texture. This recipe is super easy and even the kids can get involved. Enjoy!
INGREDIENTS
Neat balls
1 can red kidney beans, drained
½ cup quinoa flakes*
2 tablespoons tomato paste
2 tablespoons chia or flaxseeds, ground
1 carrot, grated
1 clove of garlic
1 tablespoon red miso paste
2 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon dried rosemary
1 teaspoon cumin
1/2 teaspoon turmeric
1 teaspoon smoked paprika
½ cup almond flour for coating
Tomato sauce
1 can diced tomatoes
2 tablespoons dried oregano
2 cloves of garlic, minced
1 tablespoon maple syrup
Pinch of salt
1/2 cup of chopped parsley
METHOD
Preheat the oven to 200 degrees C.
In the bowl of a food processor add all of the neatball ingredients except for almond flour. Pulse until well combined but not completely smooth. Using about one tablespoon at a time, roll the mixture into balls.
Coat neatballs in almond flour. Bake in the oven for 15 mins until slightly golden and crispy.
While the neatballs are in the oven, blend all of the sauce ingredients, except the parsley, in a food processor. Add to a medium saucepan, add parsley and cook over low heat until thickened. Pour over cooked neatballs and serve with pasta or mashed potatoes!
*Quinoa flakes are found at any supermarket these days. You could substitute with rice flakes or oats.
Serves 4
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