Meatballs With Fennel Balsamic Beans Courgette Noodles Recipes

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MEATBALLS WITH FENNEL & BALSAMIC BEANS & COURGETTE NOODLES



Meatballs with fennel & balsamic beans & courgette noodles image

Rich in potassium, we've swapped pasta for courgettes to make ultra-trendy courgetti. Potassium helps to lower blood pressure and maintain a healthy heart rate

Provided by Sara Buenfeld

Categories     Dinner, Main course, Supper

Time 1h15m

Number Of Ingredients 13

400g lean beef steak mince
2 tsp dried oregano
1 large egg
8 garlic cloves , 1 finely grated, the other sliced
1-2 tbsp olive oil
1 fennel bulb , finely chopped, fronds reserved
2 carrots , finely chopped
500g carton passata
4 tbsp balsamic vinegar
600ml reduced-salt vegetable bouillon
1 tsp rapeseed oil
1-2 large courgettes , cut into noodles with a julienne peeler or spiralizer
350g frozen soya beans , thawed

Steps:

  • Put the mince, oregano, egg and grated garlic in a bowl and grind in some black pepper. Mix together thoroughly and roll into 16 balls.
  • Heat the oil in a large sauté pan over a medium-high heat, add the meatballs and fry, moving them around the pan so that they brown all over - be careful as they're quite delicate and you don't want them to break up. Once brown, remove them from the pan. Reduce the heat slightly and add the fennel, carrots and sliced garlic to the pan and fry, stirring until they soften, about 5 mins.
  • Tip in the passata, balsamic vinegar and bouillon, stir well, then return the meatballs to the pan, cover and cook gently for 20-25 mins.
  • Meanwhile, heat the 1 tsp of oil in a non-stick pan and stir-fry the courgette with the beans to heat through and soften. Serve with the meatballs and scatter with any fennel fronds.

Nutrition Facts : Calories 380 calories, Fat 14 grams fat, SaturatedFat 3.4 grams saturated fat, Carbohydrate 20 grams carbohydrates, Sugar 15 grams sugar, Fiber 11 grams fiber, Protein 37 grams protein, Sodium 0.5 milligram of sodium

THE BEST VEGETARIAN MEATBALLS EVER!



The Best Vegetarian Meatballs Ever! image

Seriously. I've made these twice within the span of about 10 days. My omnivore bf LOVED these too. The fennel really gives them that authentic italian meatball flavor, so don't omit. Served these with a cranberry glaze on them (Recipe #107450), mashed sweet potatoes, and some kale. Parmesan cheese occasionally contains rennet, so omit if you're a strict vegetarian. Could even keep these warm in a crockpot/slowcooker with the cranberry glaze on top for a fun party/finger food.

Provided by bliss336

Categories     High Protein

Time 30m

Yield 24 mini muffins, 4 serving(s)

Number Of Ingredients 7

2 (12 ounce) bags of boca brand soy crumbles
4 eggs, slightly beaten
1/2 cup Italian style breadcrumbs
4 minced garlic cloves
1/4 cup grated parmesan cheese
1 teaspoon of your favorite dried Italian herb seasoning (I used oregano 1 tsp parsley 1 tsp basil)
1 teaspoon fennel seed

Steps:

  • Preheat oven to 350 degrees fahrenheit.
  • Thoroughly defrost veggie crumbles in skillet with a little cooking oil spray.
  • Remove from heat and combine all ingredients in a big bowl.
  • Form mixture into 24 small meatballs
  • Bake in an oiled mini muffin pan (or on an oiled cookie sheet) for about 15 mins or until firm.
  • (I use cooking oil spray to grease the pans for less fat.).

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