Dee's Courgetti and Vegan 'Meatballs’

Courgetti and Vegan 'Meatballs’

Dee from Dee's Wholefoods offers an interesting take on an Italian pasta dish, using vegan meatballs and courgette spaghetti —'Courgetti'.

Prep time: 20 minutes

Cook time: 40 minutes

Servings: 4 people

Ingredients

  • 2 tbsp olive oil (For the meatballs)
  • 25g parmesan (or vegan cheese)
  • Juice of 1 lemon (For the Courgetti)
  • 2 courgettes. washed and tops removed (For the Courgetti)
  • 50g capers (For the sauce)
  • 1 tbsp balsamic vinegar (For the sauce)
  • 2 tsp sugar (For the sauce)
  • 1 tin chopped tomatoes (For the sauce)
  • 1 tbsp tomato puree (For the sauce)
  • 1 carrot, diced (For the sauce)
  • 200ml cooking oil for frying (For the meatballs)
  • 3 tbsp panko breadcrumbs (For the meatballs)
  • 1 tsp ground coriander (For the meatballs)
  • 15g chervil (For the meatballs)
  • 1 packet Dee’s Traditional Vegan Sausages (For the meatballs)
  • 125g red split lentils (For the meatballs)
  • 2 carrots, finely diced (For the meatballs)
  • 1 onion, finely diced (For the meatballs)
  • Sea salt and pepper

Preparation

Heat the olive oil in a small saucepan, add the diced onion and carrot and fry for a few minutes until beginning to colour.

Add the lentils and stir well to coat them in oil.

Pour in 500ml water, turn the heat up and bring to a boil.

Once boiling, turn the heat down to medium and continue to cook the lentils for 20 minutes.

Drain the lentil-carrot mixture over a fine sieve making sure all the water is squeezed out. 

Add the drained lentil-carrot mixture, sausages, chervil, ground coriander to a food processor and pulse until it begins to combine and stick together.

Tip the ‘meatball’ mixture into a bowl, add the panko crumbs, a good pinch of sea salt and pepper and stir well.

Roll into 20 small balls, lay them on a tray lined with baking paper and put them in the fridge for 15 minutes to become a little firmer.

Meanwhile you can prepare the sauce.

Fry the diced carrot in a little oil until beginning to colour, add the tomato puree and fry for another minute.

Pour in the tinned tomatoes, 300ml water, the sugar and balsamic vinegar, bring the sauce to the boil, reduce the heat and let it simmer for 10 minutes.

In a separate pan heat 200ml cooking oil.

Take the ‘meatballs’ out of the fridge and carefully lay them in the pan.

Do not move them around too much, wait until one side has browned and then turn them over.

They will need 4-5 minutes each side and then remove and drain them on kitchen paper.

Add the fried ‘meatballs’ to the tomato sauce, along with the capers and cook for a further 5 minutes.

Use a mandolin or spiraliser to make the courgetti, squeeze the juice of a lemon over the noodles and add them to the pan of sauce and ‘meatballs’, toss all together and serve with parmesan or vegan cheese and freshly ground pepper.

 


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dees wholefoods

It’s vegan, but not as you know it. Tasty, Filling and nutritious – no wonder we say ‘Goodness!

Dee started Dee’s Wholefoods in her very own kitchen and now supplies Tesco with a diverse range of popular foods.

Learn more at http://deeswholefoods.com/.