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Vegan Meatballs with BBQ Tomato Sauce

A comforting family favourite made vegan. This is a fabulous version and ideal for pleasing both vegetarians and meat eaters. The BBQ sauce is also delicious poured over homemade burgers or courgette noodles.   It’s ideal as an alternative to sugary ketchup. You can make up a batch of the sauce and store in the freezer for up to 3 months.

Vegan Meatballs with BBQ tomato sauce

Overview

Difficulty – Easy

Time – 35 minutes cooking

Serves – 4

Whats good about it?

Using a combination of cooked beans and oats provides plenty of protein and fibre to support balanced energy levels. This dish is packed with lycopene from the tomatoes. This potent antioxidant has been shown in many studies to support heart health, skin health, protect against certain forms of cancer and may improve sperm quality.

Did You Know?

Tomatoes are also rich in fibre and vitamins and minerals. This includes vitamin C, potassium, vitamin K1 and Folate

Ingredients

100g gluten free porridge oats

1tbsp flaxseed soaked in 2tbsp water

½  red onion, finely chopped

2 cloves garlic, finely chopped

2 sun dried tomatoes

1tbsp fresh basil chopped

1 x 400g kidney beans drained

sea salt and black pepper

 

Olive oil or coconut oil for frying

 

BBQ Sauce

1tbsp olive oil

½ onion chopped

1 garlic clove crushed

½ tsp Dijon mustard

1tsp xylitol

125g sundried tomatoes in oil, drained

1 can chopped tomatoes

4 dates

2tbsp apple cider vinegar

2tbsp tamari soy sauce

½ tsp smoked paprika

pinch of chilli flakes

sea salt and black pepper

Instructions

  1. First make the sauce.  Place all the ingredients in a blender or food processor and process until smooth. Pour into a pan and simmer gently for five minutes.
  2. To make the meatballs place all the ingredients in a food processor and process until the mixture comes together –keep a little texture. Take small pieces of the dough and roll into walnut size balls. You should get around 16 small balls.
  3. Preheat the oven to 180C, gas mark 4 and line a baking sheet.
  4. Heat a frying pan and add a little oil. When the pan is hot add half of the meatballs and cook gently rolling them around occasionally to brown all over. This will take around five minutes.
  5. Transfer to the baking sheet then repeat with the remaining meatballs.
  6. Place the baking tray in the oven and bake for a further 10-15 minutes until golden and crisp.
  7. Gently heat the sauce and add the meatballs. Toss to coat in the sauce.
  8. These are delicious served with steamed veggies, spiralised courgette noodles or wholegrain rice

 

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