Veggie Meatballs with Tomatoes, Olives and Caper Sauce

Veggie Meatballs with Tomatoes, Olives and Caper Sauce

Make your own meat-free meatballs from quinoa, black beans, breadcrumbs and smoked paprika, then serve them with a roasted red pepper and tomato sauce

Ingredients

  • Plum tomatoes 2 x 400g tins
  • Dried chilli flakes a large pinch
  • Caster sugar a pinch
  • Basmati and wild rice 240g
  • Roasted red peppers from a jar 3, thickly sliced
  • Capers 2 tbsp
  • Pitted green olives a handful, chopped
  • Red wine vinegar 2 tsp
  • Flat-leaf parsley a handful, chopped (optional)

Meatballs

  • Quinoa 75g
  • Spray oil
  • Onion ½, finely chopped
  • Garlic 3 cloves, finely chopped
  • Sweet smoked paprika 2 tsp
  • Black beans 400g tin, drained and rinsed
  • Egg 1
  • Dried breadcrumbs 30g

Method

STEP 1

To make the meatballs, cook the quinoa in a large pan of boiling water until just cooked, then drain really well and cool. Spray the base of a deep, non-stick frying pan with oil then cook the onion with a splash of water and a pinch of salt for 5 minutes until the water has evaporated and the onion has softened. Add the garlic and paprika, and cook for few more minutes, then cool.

STEP 2

Tip the quinoa, onion mixture, beans, egg and breadcrumbs into a food processor with a little seasoning and whizz until smooth-ish.  Use clean, wet hands to form into 20 balls, each about the size of a walnut, put onto a tray and chill for 15 minutes.

STEP 3

Heat more spray oil in the frying pan and cook the meatballs, in batches, until browned all over, then scoop out onto a plate. Tip the tomatoes into the pan with 200ml of water, the chilli flakes and sugar, and use a masher to crush into small pieces. Season and simmer for 20 minutes until reduced.

STEP 4

Cook the rice in a large pan of lightly salted boiling water following pack instructions, then drain well.

STEP 5

Add the meatballs into the sauce along with the peppers, capers and olives. Simmer, stirring, for 10 minutes until the meatballs are piping hot. Add the vinegar, plus a splash of water if it is getting a little dry.

STEP 6

Divide the rice between bowls and top with the meatballs and sauce. Sprinkle over the parsley, if using, to serve.