(no) Meat Balls
(No) meat, no worries! Iron, in the form of non-haem iron, can be found in plant based foods too so don’t fret if you’re trying to reduce your meat intake in favour of a few more vegetables on your plate. You can absolutely tick all nutrient boxes in macro and micronutrients on a vegetarian or plant based diet, it just takes a little education and discovering delicious recipes such as my Iron Rich (No) Meatballs with Zucchini Pasta!
IRON RICH (NO) MEATBALLS WITH ZUCCHINI PASTA
Gluten free : Dairy Free : Vegan
200g silk organic tofu
2 cups (40g) baby spinach
1 clove garlic, peeled and roughly chopped
200g cooked lentils
2/3 cup quinoa
1 tablespoon extra virgin olive oil
1 tablespoon chopped fresh parsley
1 teaspoon ground oregano
1 teaspoon dried basil leaves
2 teaspoons extra virgin olive oil
2 cloves garlic, peeled and finely chopped
600ml tomato passata
4 medium (450-500g) zucchini, spiralised into noodles
To make the (no) meatballs: Place all ingredients in a food processor and blitz well. Shape into 12 balls, and place in fridge to set for 30 minutes. Heat oven to 180C and line a large baking tray with greaseproof paper. Arrange balls on the tray, spray with extra virgin olive oil or toss in oil to coat and cook for 25 minutes.
To make the zucchini pasta: Heat a frypan on medium heat, add extra virgin olive oil and garlic and cook 2 minutes, add passata and zucchini noodles and cook 4-5 minutes, to heat and soften.
To serve: divide zucchini pasta between bowls, top with no-meatballs and enjoy.