White bean & chard ‘meatballs’

Here, beans provide a big protein boost without the need for meat.

SERVES 4 PREP 20 mins COOK 20 mins EASY V

200g Swiss chard

400g can white beans, such as cannellini or butter beans, drained and 2 tbsp liquid reserved

4 garlic cloves, crushed

30g vegetarian Italian-style hard cheese, inely grated

1 tsp dried mixed herbs

1 egg, beaten

30g breadcrumbs

2 tbsp olive oil

300g wholemeal spaghetti

1 small onion, inely chopped

2 tbsp tomato purée

250g cherry tomatoes,

roughly chopped

1 Tear the leaves from the chard stems and finely chop both, keeping them separate. Heat a dry, non-stick frying pan over a medium heat and cook the leaves for a few minutes until wilted, then transfer to a bowl.

2 Put the beans, half the garlic, the cheese, herbs, egg and breadcrumbs in a bowl. Season well and mash together. The beans should be broken up, but not smooth. Pour in 1 tbsp of the reserved bean liquid to bind the mix, adding another 1 tbsp if needed. Using damp hands, roll into 12 ping-pong-sized balls.

3 Heat half the oil in the pan used in step 1, and fry the ‘meatballs’ over a medium heat until brown, carefully turning using tongs so they don’t break, about 10 mins. Remove to a bowl and set aside.

4 Meanwhile, cook the pasta following pack instructions. Heat the remaining oil in the pan. Stir in the chard stems, onion and a pinch of salt. Cook over a medium heat for 5 mins until softened, then mix in the remaining garlic. Fry for 1 min until fragrant, then add the tomato purée. Let the purée caramelise for 3-4 mins, then stir in the cherry tomatoes and 250ml water. Bring to a simmer and cook for 5-7 mins, breaking up the tomatoes with a wooden spoon until slightly thickened. Season well, add the browned balls to the sauce and serve with the pasta.

GOOD TO KNOW healthy • low fat • low cal • ibre • vit c • 3 of 5-a-day

PER SERVING 495 kcals • fat 11g • saturates 3g • carbs 72g • sugars 6g • ibre 12g • protein 20g • salt 0.7g