Plant-based ‘Neatballs’ in a Rich Tomato Sauce
“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!” ~ Rebecca Stonor, Doctors For Nutrition CEO
Serves 4 | Prep time: 15 mins | Cooking time: 15 mins
INGREDIENTS
- 1 can red kidney beans, drained
- ½ cup quinoa flakes*
- 2 Tbsp tomato paste
- 2 Tbsp chia or flaxseeds, ground
- 1 carrot, grated
- 1 clove of garlic
- 1 Tbsp red miso paste
- 2 tsp onion powder
- 1 tsp garlic powder
- 1 tsp dried rosemary
- 1 tsp cumin
- 1/2 tsp turmeric
- 1 tsp smoked paprika
- ½ cup almond flour for coating
Tomato Sauce
- 1 can diced tomatoes
- 2 Tbsp dried oregano
- 2 cloves of garlic, minced
- 1 Tbsp maple syrup
- Pinch of salt
- 1/2 cup of chopped parsley
METHOD
- Preheat the oven to 200C.
- 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 the 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!
Note: *Quinoa flakes are found at any supermarket these days. You could substitute with rice flakes or oats.
Plant-based Neatballs on Mashed Potatoes
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After my own experience with the benefits of a changed diet, I have become a plant-based nutrition advocate. I’ve used a low fat, whole food plant-based diet to recover from autoimmune conditions and I’m passionate about helping others access the benefits of plant-based eating through sustainable lifestyle change. See all recipes by Rebecca
