Pasta with BOSH! Balls
Boy do we have a healthy plant-based friendly meal treat for you! These are our delicious and super HEALTHY "meat" balls- The Bosh balls. What a great idea to bring more greens into your diet- by making "meat" balls out of Kale. Even if you're not the biggest fan of kale, you'll love this recipe. We've paired the balls with a quick homemade pasta sauce and some spaghetti. This recipe will serve enough for 1 very hungry person or 2 medium hungry people.
Serves
Ingredients
For the BOSH! balls
<item-todo-done>1 tsp fennel seeds<item-todo-done><item-todo-done>4 tbsp flour<item-todo-done><item-todo-done>1 tbsp olive oil - plus more for frying<item-todo-done><item-todo-done>1 small onion<item-todo-done><item-todo-done>1 garlic clove large<item-todo-done><item-todo-done>10g fresh basil<item-todo-done><item-todo-done>10g fresh parsley<item-todo-done><item-todo-done>400g kale<item-todo-done><item-todo-done>½ Juice of 1 lemon - zest and juice<item-todo-done><item-todo-done> Pinch of salt<item-todo-done><item-todo-done>2 slices of stale bread<item-todo-done>
For the sauce
<item-todo-done>1 tbsp olive oil<item-todo-done><item-todo-done>1 onion<item-todo-done><item-todo-done>2 garlic cloves<item-todo-done><item-todo-done> Pinch of chilli flakes<item-todo-done><item-todo-done>1 x 400g can of plum tomatoes<item-todo-done><item-todo-done>100g kale<item-todo-done><item-todo-done>150g wholewheat spaghetti<item-todo-done><item-todo-done> Pinch of salt<item-todo-done><item-todo-done> chilli flakes<item-todo-done>
To serve
<item-todo-done>10g parsley<item-todo-done><item-todo-done>10g magic dust (nutritional yeast)<item-todo-done>
Before you start
Large Frying Pan | Large Saucepan | Chopping Board | Knife
First, prepare the BOSH! ball ingredients
- Peel and finely dice the onion
- Peel and grate the garlic
- Roughly chop the basil and parsley
- Destalk and shred the kale
- Add one tablespoon of oil to a large frying pan and place over a medium heat
- Add the kale and saute until tender, approximately 5 minutes
- Remove from the pan and allow to cool completely
Next, make the BOSH! ball mix
- Add the remaining tbsp of olive oil to a large frying pan and place over a medium heat
- Add the onion, a pinch of salt and sweat until the onions are translucent (approx 5-6 minutes)
- Add the garlic, basil, parsley, fennel seeds, chilli flakes and cook for a further 30 seconds
- Transfer to a bowl, allow to cool completely, mix with the kale
- Grate over the stale bread, add the zest of the lemon, cut in half and squeeze in the juice
- Mix all the ingredients together well with a spoon or spatula
Roll the mixture into balls
- Roll the mixture into 12 small balls (slightly smaller than a ping pong ball) and roll them in plain flour
- Warm olive oil in a frying pan, add the balls, 4 at a time and gently fry until golden on all sides
- Set aside to cool
While the meatballs are cooling, make the sauce
- Place a large pot of water on to boil, season well with salt
- Peel and finely dice the onion, thinly slice the kale
- Add the oil to a frying pan and place over a medium heat
- Add the onion with a pinch of salt and cook until translucent (approx 5-6 minutes)
- Add the garlic and red chilli flakes and cook for a further minute
- Add the plum tomatoes and bring up to a boil, stirring regularly
- Turn the heat down and cook for approximately 10 minutes
- Remove half of the sauce from the pan, place in a sealed container and store in the fridge to be served again later in the week
Cook the pasta and serve
- Add the pasta to the boiling water and cook for approximately 8 minutes until al dente
- Drain the pasta, reserving a cup of the starchy cooking water to loosen the sauce
- Add the pasta to the pan with the sauce and adjust the consistency with the reserved water as needed, add the half the Kale and cook for a few minutes until softened
- Store the remaining kale and meatballs in a sealed container in the fridge, to be eaten later in the week
- Serve the pasta immediately with a garnish of parsley and nutritional yeast