By Jillian Adamson
MC - Quinoa and black bean meatballs with tomato sauce
Vegan meatballs with quinoa and black beans in a rich tomato sauce, drizzled with basil pesto and served with a fresh garden salad.
Cook time: 35 mins
Cuisine: Italian
Key ingredient: Black beans
Updated at: Thu, 17 Aug 2023 01:45:51 GMT
Nutrition balance score
Great
Glycemic Index
35
Low
Glycemic Load
31
High
Nutrition per serving
Calories654.6 kcal (33%)
Total Fat16.3 g (23%)
Carbs87.5 g (34%)
Sugars10.4 g (12%)
Protein34.5 g (69%)
Sodium1397.7 mg (70%)
Fiber26.2 g (93%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Step 1
Preheat oven to 220C / gas mark 7 and boil a kettle.
Step 2
Rinse the quinoa and place in a saucepan with 200 ml boiling water and a pinch of sea salt.
Step 3
Bring to the boil and allow to boil for 3 mins before turning the heat down to a low heat, then place a lid on the pan and allow to steam for 10 mins until cooked, then drain.
Step 4
Drain and rinse the black beans. Peel and finely dice the red onion and grate the garlic.
Step 5
Heat a medium-sized non-stick pan with 2 tbsp oil on a medium heat, add the onion and cook for 3 mins until soft, add the garlic and continue to cook for a further 1 minute.
Step 6
Spoon half this mix into a bowl for the vegan meatballs and set the pan aside for the sauce later.
Step 7
To the bowl of onion, add half of the black beans, then mash with a potato masher, leaving some chunks for texture.
Step 8
Add the cooked quinoa, nutritional yeast, flour and half the pesto, season with a little sea salt and black pepper and mix well.
Step 9
Shape into 12 balls (use a little water or oil on your hands to prevent sticking if needed) and place on a baking tray lined with parchment paper. Bake in the oven for 10-15 mins to firm up.
Step 10
To the pan with the onion, add the passata and remaining black beans, then simmer for 10 mins. Season with sea salt and black pepper.
Step 11
Peel the courgette and dice into small 1cm pieces, then add this along with the baby spinach to the tomato sauce and cook for a further 5 mins.
Step 12
To make the side salad; cut the cherry tomatoes in half, then mix with the rocket.
Step 13
To serve, spoon the tomato veggie sauce onto warm plates and top with the quinoa and black bean meatballs, drizzled with the remaining pesto. Serve with the salad.
