Syn Free Vegetarian Meatballs in Creamy Tomato Sauce

Syn Free Vegetarian Meatballs in Creamy Tomato Sauce

prep 15 mins

cook 1 hour

total 1 hour, 15 mins

author shevy (slimming eats)

yield 4 servings

This recipe is gluten free, vegetarian, Slimming World and Weight Watchers friendly

·      Extra Easy - 1 HEa per serving

·      Green - 1 HEa per serving

·      WW Smart Points - 10

·      Vegetarian - use parmesan-style cheese which is rennet free) or a mature cheddar

*suitable for freezing

Ingredients

For the meatballs:

·      1 cup (240ml) of uncooked brown rice

·      100g (3.5oz) of carrot

·      100g (3.5oz) of onion

·      100g (3.5oz) of zucchini

·      2 cloves of garlic

·      1/2 tsp of mixed herbs

·      1/4 tsp of salt

·      60g (2oz) of parmesan-style cheese , grated - 2 HEa's - or a mature cheddar

·      2 eggs

·      spray oil

For the creamy tomato sauce:

·      1 onion, finely chopped

·      1 carrot, finely chopped

·      2 cloves of garlic

·      1.5 cups (360ml) of Passata (or crushed tomatoes)

·      2 tbs of tomato paste (puree)

·      2.5 cups (600ml) of vegetable stock or broth 

·      4 laughing cow light - 1 HEa

·      fresh chopped Italian parsley

·      fresh chopped basil

·      spray oil

·      salt and black pepper

·      to serve: 30g (1oz) of parmesan-style cheese, grated - 1 HEa - or use mature cheddar

Instructions       

For the vegetarian meatballs:

·      Cook the rice according to packet instructions.

·      Usually it is 1.5 cups of water to 1 cup of rice.

·      Bring to a boil, reduce heat and simmer until water is nearly absorbed, then turn off heat and leave covered for 10 mins.

·      Allow the rice to cool.

·      Add the onion and garlic to a food processor to chop finely.

·      Spray a frying pan over a medium high heat with spray oil  

·      Add the onion and garlic and fry for 2 minutes to soften

·      Add the carrot and zucchini to the food processor and chop finely

·      Add this and the salt and mixed herbs to the pan with the onion and garlic and fry for about 5 mins.

·      Once rice is cool, add the rice to the food processor with the parmesan and keep pulsing until mixture is grind up very finely and feels slightly sticky when touched. This is important to ensure the vegetarian meatballs combine together.

·      Preheat oven to 180c  or 350f (gas mark 4)

·      Add the rice mixture to a bowl with the sautéed, onion, garlic, carrot and zucchini and two eggs and mix well till all is combined.

·      Roll into medium sized balls. (approx 15)

·      Place on a baking tray lined with parchment paper

·      Spray over the top with spray oil and bake for 20 mins.

·      While those are baking you can start the sauce.

For the creamy tomato sauce:

·      Spray  a frying pan over a medium high heat with spray oil.

·      Add the onion, garlic and carrot and fry for about 4-5 minutes to soften.

·      Add the passata, tomato paste, chopped parsley, basil and stock and bring to a boil.

·      Reduce heat, cover and simmer for 20 mins.

·      After 20 mins you can stir in the laughing cow light until melted and sauce is creamy. 

·      Add in the vegetarian meatballs. Carefully stir them in to cover with the sauce.

·      Then add a lid and simmer for 10 more mins.

·      Serve topped with a little grated parmesan and  your choice of sides.

Source http://www.slimmingeats.com

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