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Pasta with BOSH! Balls | Veganuary Week 3
Boy do we have a healthy vegan 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.
If you are looking for a gluten free meal idea then just swap the pasta for your favourite alternative.
This recipe will serve enough for 1 very hungry person or 2 medium hungry people.
For the BOSH! Balls
- 1 tbsp of olive oil + 1 tbsp of olive oil plus more for frying
- 1 small onion
- 1 large clove of garlic
- 10g fresh basil
- 10g fresh parsley
- 400g kale
- 1 tsp of fennel seeds
- Pinch of red chilli flakes
- zest and juice of half a lemon
- 1-2 slices of stale bread
- 4 tbsp flour
For the sauce
- 1 tbsp of olive oil
- 1 onion
- 2 garlic cloves
- Pinch of chilli flakes
- 1 can of plum tomatoes
- 100g kale
- 150g whole wheat spaghetti
- 10g parsley
- 10g magic dust (nutritional yeast)
You will need...
Large Frying Pan | Large Saucepan | Chopping Board | Knife
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
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 chard | 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 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 pasta and 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
Add 75g of 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