Summer Courgetti and Vegan Meatballs
Summer Courgetti & Vegan Meatballs
Summer Courgetti & Vegan Meatballs

Serves 4

Prep: 15 mins

Cook: 25 mins

This easy to prepare Guest Recipe from the BBC is another great idea to use up courgettes.   I have been busy looking for ideas and this was part of a challenge set by my husband to find every which way to serve up courgettes, currently growing rapant in our garden!   This recipe can be made with either Vegan Meatballs (VEGAN HEAVEN) or Pork Meatballs, according to preference.  

This recipe is categorised as Vegetarian as we made it with Vegan meatballs and used Parmesan.  However, the Pork meatball recipe and method is included for those who prefer their meat!

Use a spiralizer or julienne peeler to make spaghetti-like 'noodles', then top with vegan meat balls (or you can make this with pork meatballs) and a garlicky, creamy sauce


Ingredients

For Vegan Meat balls

1 x 15 oz can kidney beans

1/2 tablespoon olive oil

1 large clove of garlic, minced

1/2 onion, chopped

1 teaspoon oregano

1 teaspoon basil

1 tablespoon tomato paste

1 teaspoon soy sauce

1/2 cup rolled oats

1/3 heaped cup sunflower seeds

salt

black pepper

   
Courgetti Base

400g cherry tomatoes

4 fat courgettes

4 tbsp half-fat crème fraîche

Zest 1 lemon
   
50g pine nuts, toasted
   
large handful basil
  
Parmesan shavings, to serve (optional)



AND THIS IS WHAT YOU DO.....


  1. VEGAN MEATBALLS        Preheat the oven to 350 °F / 180C / Gas 6

  2. Rinse and drain the kidney beans.   Put them in a medium bowl and mash them well with a fork or a potato masher.

  3. In a medium pan, heat some oil and sauté the onions for 3 minutes. Add the minced garlic and cook for another minute.

  4. Put the sunflower seeds in a food processor and pulse until a fine meal is achieved.

  5. Add the sauteed onion and garlic to the mashed beans together with the spices, the tomato paste, the soy sauce, the ground sunflower seeds, and the oats. Season with salt and pepper.

  6. Use your hands to thoroughly mix everything. Then form about 12-14 vegan meatballs.

  7. Bake the vegan meatballs for about 15 minutes. Carefully turn them halfway through the baking time.

  8. FOR THE MAIN DISH   Meanwhile, tip the tomatoes into a roasting tin with the whole garlic cloves and the remaining oil. Season and roll around the tin until well coated in oil, then roast for 15 mins.

  9. While the meatballs and tomatoes cook, use a spiralizer – I used the finer noodle attachment – or a julienne peeler to create courgette noodles.

  10. Once cooked, tip the meatballs into the roasting tin with the tomatoes, fish out the garlic and set aside, then cover the tin with foil to keep warm.

  11. Wash the frying pan. Heat another 1 tbsp oil in the pan, squeeze the garlic cloves from their skins into the pan and mash with a fork.

  12. When sizzling, add the crème fraîche, lemon zest and some seasoning.

  13. Add the courgetti and toss in the pan for 30 secs until warmed through – any longer and it will wilt. Remove the pan from the heat, and tip in the meatballs, tomatoes and any juices from the tin.

  14. Toss together and scatter with pine nuts, basil and Parmesan, if you like.


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