- Lunch
- Main Meal
- Dinner
- Snack
- Brunch
Neatballs on garlicky mashed potatoes
- 20 mins
- 15 mins
- Serves 4
- Baked
- Gluten Free
- Kid Friendly
- Oil Free
- Refined Sugar Free
- Party Food
- Entertaining
I remember eating meatballs at an Italian friend's house that were crumbed and fried and served with a rich tomato sauce. They were moist on the inside and crunchy outside. I thought I’d try to replicate the recipe with a whole plant foods. The result is a healthier version, just as delicious and amazing texture but without the fat and inflammatory compounds.
Ingredients
Neatballs:
- 1 x 400g can red kidney beans, drained
- ½ cup quinoa flakes*
- 2 tbsp tomato paste
- 2 tbsp chia or flax seeds, ground
- 1 carrot, grated
- 1 clove garlic
- 1 tsp red miso paste
- 2 tsp onion powder
- 1 tsp garlic powder
- 1 tsp dried rosemary
- 1 tsp cumin
- ½ tsp turmeric powder
- 1 tsp smoked paprika
- ½ cup almond flour
Tomato sauce:
- 1 x 400g can diced tomatoes
- 2 tbsp dried oregano
- 2 cloves of garlic, minced
- 1 tbsp maple syrup
- ½ cup of chopped parsley
Garlicky mashed potatoes:
- 4 medium sized potatoes (or sweet potatoes)
- ½ cup soy milk
- 1 tbsp nutritional yeast
- 2 cloves garlic, minced
To serve:
- ½ cup parsley, chopped
- Pine nuts
- Freshly cracked black pepper
Directions
- Preheat oven to 200°C.
- To make neatballs, in the bowl of a food processor add all ingredients except for almond flour. Pulse until combined but not completely smooth. Take about one tablespoon and roll into walnut sized balls.
- Coat balls in almond flour. Bake in the oven for 15 minutes until slightly golden and crispy.
- While the neatballs are in the oven, blend all sauce ingredients except parsley in a food processor. Add mixture to a medium saucepan, then add parsley and cook over low heat until thickened.
- Place potatoes (with skin on) in a saucepan of hot water over medium high heat, and boil until soft - approximately 10 minutes. Once cooked, drain water. Mash potatoes together with soy milk, nutritional yeast and garlic. Add more soy milk if needed.
- Place a dollop of mashed potatoes in the middle of a plate or serving dish. Add neatballs to the dish and pour tomato sauce over everything. Sprinkle with parsley, pine nuts and some freshly cracked black pepper.
Chef's Tips
- Quinoa flakes are found at any supermarket these days. You could substitute these with rice flakes or rolled oats.
- This recipe is super easy and even the kids can get involved. Everyone who’s tried it, loves it!
Rebecca Stonor
