If you are looking for a filling, yet light and nutritious plant-based lunch or dinner, then perhaps give these vegan and gluten-free courgetti with vegan “meat” balls and tomato sauce a try. They are another recipe from my recipe collection for Florette Deutschland, and I am sharing the recipe with you below.
I’m a dinner person, have always been. I never liked the idea of a big warm lunch, I rather eat something small and light during the day to then enjoy and actually “celebrate” my dinner at night, when all the work, obligations, tasks as well as my workout routine have been done. So, I need something filling, nutritious and fresh on my dinner plate, but nonetheless prefer something light to a heavy meal which then steals my sleep a couple of hours later.
I’m not a fan of the whole gluten-free movement, but do refrain from carbs every now and then naturally, because vegetables, pulses and other proteins can be as satisfying and filling as carbs can be. Grain-free “noodles” are naturally gluten-free and a brilliant way to increase the intake of vegetables, and they will leave you feeling light, yet satisfied.
For my ongoing collaboration with Florette Deutschland I made vegan and gluten-free courgetti with vegan “meat” balls and tomato sauce, a healthier and entirely plant-based take on pasta with meat balls.
You need a spiraliser in order to make the “noodles” from courgettes, and it helps to have a food processor to make the vegan “meat” balls, apart from that this recipe is bulletproof and 100 % delicious. Enjoy!
PS: For more courgetti inspiration, check out my Youtube video for courgetti with a homemade watercress pesto.
Love,
Lea Lou
Vegan & gluten-free: Courgetti with vegan „meat“ balls and tomato sauce
For two servings.
For the vegan meat balls:
200 g white beans (tin)
1/2 white onion
1 small garlic clove
1 handful basil
45 g oats (I use porridge oats)
20 g tomato puree
1–2 tsp tahini (sesame paste)
Salt and black pepper, freshly ground
1 pinch cumin
Vegetable oil, for frying
For the tomato sauce:
1 garlic clove
1 handful basil
1 tin (400 g) chopped or sieved tomatoes
1 tsp balsamic vinegar
Salt and black pepper, freshly ground
For the courgetti:
3 medium-sized courgettes
1 tbsp olive oil
Salt and black pepper, freshly ground
For the side salad:
1 package (100 g) Florette Winter-Genuss (or any other mixed leaves salad)
1 tbsp olive oil
1 tbsp balsamic vinegar
Salt and black pepper, freshly ground
Method:
For the vegan meat balls rinse and drain the white beans. Peel and roughly chop onion and garlic. Wash and spin-dry basil (including the stems).
Add beans, onion, garlic, herbs, oats, tomato puree, tahini, salt, pepper and cumin to the bowl of a food processor and pulse until a smooth mixture remains. Form approx. 12 balls with your hands, set aside. Heat a drizzle of vegetable oil in a large pan, fry the vegan „meat“ balls, until golden brown and cooked.
For the tomato sauce peel and press garlic. Wash and finely chop the basil leaves. Heat olive oil in a small saucepan over medium heat, sauté garlic, add tomatoes and bring to a boil. Add basil, vinegar, salt and pepper and simmer the sauce for 5 minutes over low heat.
For the courgetti wash the courgettes and slice them into spagetti-like „noodles“, using a spiraliser. Heat oil in a large pan, sauté the courgettes for 5 minutes, stirring occasionally. Season the courgettes with salt and pepper to taste.
Mix the tomato sauce and the courgettes, then add the vegan „meat“ balls to the pan, too.
For the side salad mix the salad leaves with oil, vinegar, salt and pepper.
Arrange the courgetti with vegan „meat“ balls and tomato sauce on two plates, serve them with the side salad.
