Veggie meatballs with tomatoes, olives and caper sauce

50 MINUTES + CHILLING | SERVES 4 | EASY | V LC

plum tomatoes 2 x 400g tins

dried chilli flakes a large pinch

caster sugar a pinch

basmati and wild rice 240g

roasted red peppers from a jar

3, thickly sliced

capers 2 tbsp

pitted green olives a handful, chopped

red wine vinegar 2 tsp

flat-leaf parsley a handful, chopped (optional) MEATBALLS

quinoa 75g

spray oil onion Ω, finely chopped

garlic 3 cloves, finely chopped

sweet smoked paprika 2 tsp

black beans 400g tin, drained and rinsed

egg 1 dried breadcrumbs 30g

• To make the meatballs, cook the quinoa in a large pan of boiling water until just cooked, then drain really well and cool. Spray the base of a deep, non-stick frying pan with oil then cook the onion with a splash of water and a pinch of salt for 5 minutes until the water has evaporated and the onion has softened. Add the garlic and paprika, and cook for few more minutes, then cool.

• Tip the quinoa, onion mixture, beans, egg and breadcrumbs into a food processor with a little seasoning and whizz until smooth-ish. Use clean, wet hands to form into 20 balls, each about the size of a walnut, put onto a tray and chill for 15 minutes.

• Heat more spray oil in the frying pan and cook the meatballs, in batches, until browned all over, then scoop out onto a plate. Tip the tomatoes into the pan with 200ml of water, the chilli flakes and sugar, and use a masher to crush into small pieces. Season and simmer for 20 minutes until reduced.

• Cook the rice in a large pan of lightly salted boiling water following pack instructions, then drain well.

• Add the meatballs into the sauce along with the peppers, capers and olives. Simmer, stirring, for 10 minutes until the meatballs are piping hot. Add the vinegar, plus a splash of water if it is getting a little dry.

• Divide the rice between bowls and top with the meatballs and sauce. Sprinkle over the parsley, if using, to serve.

PER SERVING 488 KCALS | FAT 5.2G

SATURATES 1G | CARBS 81.9G | SUGARS 10.6G

FIBRE 12.2G | PROTEIN 22.2G | SALT 0.7G