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Vegan Meatballs in Coconut Gravy

Vegan Meatballs in Coconut Gravy

By: Lisa Guy

This tasty dish provides plenty of protein and dietary fibre. Black beans are rich in heart-friendly nutrients such as vitamin B and iron and they contain soluble fibre that helps to lower high cholesterol levels.


Servings

4

Prep time

Cook time

Recipe


Ingredients

  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • 400g tin black beans, drained & rinsed
  • 30g mushrooms, finely chopped
  • 1 tsp sweet paprika
  • 1 tsp oregano
  • 1 tsp dried basil
  • Pinch chilli flakes
  • Pinch sea salt
  • 1 tbsp tomato paste
  • Handful fresh parsley or coriander, reserve some for garnish
  • 50g rolled oats
  • 50g breadcrumbs
  • 1 tin coconut milk
  • 3 tbsp red curry paste
  • 1 tbsp honey
  • 2 tbsp smooth peanut butter or almond butter

Method


  • Preheat oven to 180°C and line a baking tray with baking paper.
  • Pan fry onion and garlic until onion is translucent.
  • Place well-drained beans, mushrooms, paprika, oregano, basil, chilli, sea salt, tomato paste and parsley into your food processor and pulse until you get a chunky mixture. Do not over-blend.
  • Transfer mixture to a bowl and mix through breadcrumbs.
  • Roll into 10 balls. Use around 2 tbsp of mixture per ball.
  • Pan fry balls for 2 mins so they get a crust and then transfer them to a baking tray and bake for 15 mins.
  • While the balls are cooking, make the gravy. Add gravy ingredients to frying pan over medium heat and stir until well combined.
  • Once the balls are cooked, add them to the gravy and cook for a further 5 mins on simmer.
  • Serve topped with fresh herbs, with a side of steamed vegetables and brown rice.

  

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Lisa Guy

Lisa Guy

Lisa Guy is a respected Sydney-based naturopath, author and passionate foodie with 16 years of clinical experience. She runs a naturopathic clinic in Rose Bay called Art of Healing and is the founder of Bodhi Organic Tea.

Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food.

Lisa is an avid health writer, being a regular contributor to The Sunday Telegraph's Body and Soul, and leading magazines including WellBeing. Lisa is an author of five books to date, including My Goodness: all you need to know about children’s health and nutrition , Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet .

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