Tempeh meatballs in tomato sauce with balsamic vinegar
Packed with antioxidants, low in saturated fat and high in protein, this delicious vegan dinner is great for gut health.
Serve with mixed grains, wholewheat pasta or toast on the side if you fancy.
Each serving provides 452 kcal, 27.5g protein, 40.1g carbohydrate (of which 14.1g sugars), 21.9g fat (of which 3.8g saturates), 9.4g fibre and 0.08g salt.
Ingredients
For the tempeh meatballs
- 2 tbsp olive oil
- 100²µ/3½´Ç³ú onion, chopped
- 200g/7oz mushrooms, roughly chopped
- 300²µ/10½´Ç³ú tempeh, grated
- 3 tbsp tamari
- 2 tbsp tomato purée
- 4 garlic cloves, grated
- 50g/1¾oz jumbo rolled oats
- salt and freshly ground black pepper
For the sauce
- 1 tbsp olive oil
- 400g/14oz tomatoes, roughly chopped
- 3 tbsp balsamic vinegar
- 1 tbsp tomato purée
- salt and freshly ground black pepper
- 25g/1oz fresh flatleaf parsley, finely chopped, to garnish
Method
To make the meatballs, heat 1 tablespoon of the oil in a large frying pan on a medium heat. Add the onion, season with salt and pepper and fry for about 10 minutes, or until golden and caramelised.
Add the mushrooms and cook for 3–4 minutes, or until liquid is released and cooked off.
Add the tempeh, tamari, tomato purée, garlic and oats. Cook for another 5–6 minutes, stirring the ingredients regularly to stop the bottom from catching.
Blend the mixture in a food processor to a coarse texture. Scoop out balls with a dessertspoon and roll into small golf-ball-sized shapes with your hands.
Heat the remaining oil in a frying pan and carefully fry the meatballs, turning frequently, until golden all over. Set aside on a plate.
To make the sauce, heat the oil in a lidded saucepan over a medium heat. Add the tomatoes and season with salt and pepper. Cover with a lid and cook for 14–15 minutes until the tomatoes have broken down.
With a spatula or potato masher, gently crush the tomatoes in the pan to form a rustic sauce. Add the balsamic vinegar and tomato purée and stir through the sauce. Cook for another 5 minutes with the lid on and season again with salt and pepper if needed.
Add the meatballs to the sauce and garnish with the parsley. Serve immediately.
Recipe Tips
You don't need to have a food processor for this recipe, but the tempeh balls will be very fragile if you simply combine the mixture – so be careful when frying.
Christmas
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