Vegan Meatballs
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Pasta Ball Courgetti

I’d be lying if I said I didn’t like the taste – or even texture – of meat. And I say this as a devout vegan. Besides, I grew up on the stuff, and being Greek, my pappous (Greek Grandfather that is) used to make hommade meat balls. And yes, they were bangin’.

Of course he made them with lamb, which we will not do here for obvious reasons. Instead, I’ve made mine with pasta and black beans. And so not to be too carb heavy, I’ve opted for courgetti for the base.

If you want you can always purchase pre-made vegan meatballs like Linda McCartney, though there’s a fun sence of accomplishment from having made your own.

* You will need a food processor and spiralizer for this recipe.

For the Meatballs

  • 500g Wholemeal Pasta
  • 1 can of drained Blackbeans
  • 2 tbsp of Barbecue Sauce
  • 2 tbsp tomato puree
  • Olive Oil
  • 2 Red Onions diced
  • 2 Cloves of Garlic
  • 1 Sprig of Fresh Rosemary
  • salt & pepper

* Makes approximately 16 meatballs. (4 per serving)

For the Sauce

  • 2 tbsp of vegan butter
  • 250ml of vegetable stock
  • 100ml of soy cream
  • 1 tsp of dijon mustard
  • 1 tbsp of extra virgin olive oil
  • salt & Pepper
  • 1 tbsp of Nutritional Yeast
  • 1 tbsp of plain flower to thicken (optional)

For the Courgetti

  • 2 – 3 medium courgettes
  • 2 tbsp Olive oil
  • Half a Lemon Juice
  • Salt & Pepper

* Makes Approximately 4 servings

For the Meatballs

  1. Boil a pot of water and add the pasta. Leave to cook.
  2. As the pasta is cooking, in a frying pan heat the olive oil, then cook through the onion until soften. Add the garlic, rosemary and season with salt and pepper. Cook through until the aroma of the garlic and rosemary are in the air. Remove from heat.
  3. Once your pasta is cooked and drained, transfer to a food processor and add the drained black beans, barbecue sauce, tomato puree and the cooked onion mixture. Blitz until you have a smooth pâté.
  4. Using wet hands so the pâté does not stick to your fingers, scoop out meatball sized amounts of the pâté and roll into balls. Your mixture should make around 16 meatballs.
  5. In a clean frying pan and a low heat, add a little olive oil and fry through each meatball, turning now and then after a couple minutes on each side. Continue until nice and crispy on the outside. Once cooked transfer to a plate.

For the Sauce

  1. On a low heat, melt the butter and add the vegetable stock until it simmers.
  2. Gradually add the soy cream, mixing through with a wooden spoon until the sauce is smooth.
  3. Add in the mustard, olive oil and season, finally adding in your nutritional yeast.
  4. If the sauce is too thin you can add a little plain flour.

For the Courgetti

  1. Using your spiralizer, create your courgetti from your courgettes and add to a simmering pot of water for just a couple of minutes to soften them through.
  2. Once cooked, drain, then transfer to a bowl and toss in your olive oil and lemon juice, adding a little pepper and salt for seasoning.
  3. Now you have all your elements, serve up your courgetti with the meatballs and drizzle over the sauce. Enjoy!
Filed under: food

About the Author

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Christopher Sergi is an author and animal rights activist with a passion for words and ethical lifestyle choices. Born in England, Christopher is a wannabe Londoner at heart, currently living the suburban lifestyle in the Surrey Hills, divulging in his love of writing, coffee, fitness and sustainable luxury. Christopher is taking 2020 by the horns! With plans to take ManOfNew.com to extraordinary places, with the added intention of launching the best vegan men’s fashion channel on YouTube this summer. For more information on Christopher’s written work, head on over to his author website at ChrisSergi.com

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