If any of you follow me on Instagram, Facebook or Twitter then you may have witness me making a bit of a boo boo when I posted a picture of these. I was feeling all smug about cooking a healthy dinner and still having a super full up tum, despite the spaghetti being courgettes and not carbo-loaded pasta; this was until I was informed that beans are actually carbohydrates.
I have to say that this is news to me, and just made me feel even stronger about never giving up carbs. Seriously, what do people on Atkins actually eat?? No pasta! No bread! No rice! No potatoes! No beans! No fruit! All the fun of eating would be removed (well unless I resulted to a diet simply of cheese). So, this dinner may not be totally carb free; but it is gluten free, daily free, full of vegetables and super delicious; so in my eyes its pretty close to healthy dinner perfection! – even if you aren’t on a diet you will still enjoy this (and you can always cover it in grated cheese).
For the meatballs
- 3 garlic cloves – peeled, and finely chopped
- 1 tbsp rapeseed oil
- 1 large white onion – finely chopped
- 1 tbsp balsamic vinegar
- 400g tin butterbeans – drained and rinsed
- 185g tin tuna steaks – drained
- 1 egg
- 1 tbsp tomato puree
- 1 heap tsp chilli powder
- 1 tsp ground coriander
- 20g ground almonds
- 60g cooked sweetcorn
- 1 tsp dried mixed herbs
- Salt and pepper
For the tomato courgette
- 1 x 400g chopped tomatoes
- Pinch of sugar
- 1 tbsp tomato puree
- Handful peas
- 4 courgettes – cut into fine strips with a spiralizer, julienne peeler or by hand.
Heat the oil in a large pan and gently fry the onion, stirring regularly until soft.
Add the balsamic vinegar and the garlic and cook for 2-3 minutes.
Meanwhile, put the butterbeans in a large bowl and mash until verging on smooth.
Beat in the tuna, egg, puree, chilli powder, coriander, almonds, sweetcorn and herbs and combine well.
Stir in one third of the onions and a good twist of salt and pepper.
Divide the mixture into 16 and shape into smooth balls.
Chill in the fridge for 20 minutes to firm up.
Heat the oven to 200’C
Line a baking tray with parchment and drizzle with olive oil.
Roll the balls in the oil to coat (you may need to add a little more oil), spread out on the tray and then bake for 15-20 minutes until firm and golden.
Meanwhile, put the tomatoes, puree, sugar and the remaining onion mix in a large saucepan, bring to the boil and then add the peas and simmer for 10 minutes.
Once you’re nearly ready to serve, add the courgette to the pan and turn off the heat.
Give the pan a good stir and then cover for 2 minutes to warm the courgetti through.
Load up the courgetti onto four plates and top with the meatball.