Food Waste Action Week is a brilliant initiative that encourages us to reduce the amount of food we throw away, and it’s also the inspiration behind Sam Gates' recipe. Meat and vegetable balls are an excellent way of using up leftovers and work well at the time of year when we’re still craving comfort food, but with lighter flavours.
HealthyLow in saturated fat2 of your 5 a day
- Serves4
- CourseMain meal
- Prepare20 mins
- Cook25 mins
- Total time45 mins
Please note, we take every care to ensure the product, allergen and recipe information displayed is correct. However, should a product be unavailable, alternatives may be displayed and/or a substitution provided. If you have an allergy or intolerance, please always check the product label before use.
Ingredients
- 4 tbsp olive oil
- 1 onion, finely chopped
- 25g pack flat leaf parsley, stalk and leaves separated, both finely chopped
- 2 red chillies, deseeded and finely chopped
- 1 tsp fennel seeds
- 1 tsp dried oregano
- 1 tsp smoked paprika
- 2 x 400g cans black beans, drained and rinsed
- ½ small carrot, finely grated
- 4 tbsp tomato purée
- 150g breadcrumbs, made from leftover bread
- 1 British Blacktail Free Range Medium Egg, beaten
- 50g Parmigiano Reggiano, finely grated
Method
Line a large baking sheet with greaseproofpaper or a reusable liner. Warm 2 tbsp oilin a frying pan over a medium heat, and addthe onion, parsley stalks, chillies, fennel seedsand oregano. Cook for 6-8 minutes to softenthe onion, then add the paprika and cook foranother minute. Set aside.
Tip the beans into a mixing bowl and presswith a potato masher until slightly squashed.Add the cooked onion mixture, carrot, tomatopurée, breadcrumbs, egg and ½ the cheese.Season generously and mix together. Usingdamp hands, gently roll the mixture into24 walnut-sized balls and place on the linedbaking tray. Chill while you make the sauce.
Tip the tomatoes, oil and garlic into amedium saucepan and season. Slowly bringto the boil, then simmer for 15-20 minutes,until the sauce is thick and syrupy.
Remove the pan from the heat and use apotato masher to break down the tomato pieces a little, so the sauce has a chunky rustictexture. Stir in the honey, then taste and checkthe seasoning. Keep warm.
Wipe out the frying pan, heat the remaining2 tbsp olive oil and add 12 bean balls. Cookfor 6-8 minutes, until lightly golden and pipinghot throughout. Remove and keep warm whileyou cook the rest. When all the bean balls areready, add them to the sauce and scatter overthe chopped parsley and parmesan.
Cook’s tip
To freeze the uncooked bean balls, place them on a lined baking tray in the freezer for 40 minutes until firm. Tip into containers and freeze for up to 3 months. Cook from frozen, as above for 12-14 minutes until piping hot in the middle.
Nutritional
Typical values per serving when made using specific products in recipe
Energy | 2,839kJ/ 679kcals |
---|---|
Fat | 31g |
Saturated Fat | 6.9g |
Carbohydrates | 70g |
Sugars | 17g |
Fibre | 12g |
Protein | 23g |
Salt | 0.9g |
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