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Olivia

veggie Meatballs in sweet and sour tomato sauce

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Veggie meatballs in sweet and sour tomato sauce are a comforting, plant-forward dish made with vegetables, herbs, and a tangy homemade sauce.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 4 -6
Calories: 204
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • Veggie Meatballs
  • 1½ cups cooked chickpeas or lentils mashed
  • 1 cup grated carrot
  • ½ cup finely chopped onion
  • 1 garlic clove minced
  • ½ cup breadcrumbs
  • 1 egg
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • ½ teaspoon cumin
  • Salt and black pepper to taste
  • Sweet & Sour Tomato Sauce
  • 2 tablespoons olive oil
  • 1 small onion finely diced
  • 1 garlic clove minced
  • 2 cups crushed tomatoes or tomato sauce
  • 2 tablespoons tomato paste
  • 1-2 tablespoons sugar or maple syrup
  • 1 tablespoon apple cider vinegar or lemon juice
  • Salt and black pepper to taste

Equipment

Nonstick Baking Pan

Method
 

  1. In a bowl, combine chickpeas (or lentils), carrot, onion, garlic, breadcrumbs, egg, olive oil, spices, salt, and pepper.
  2. Mix until well combined.
  3. Roll into golf-ball-size meatballs.
  4. 2. Bake or Pan-Sear
  5. Bake: Place on a lined baking sheet and bake at 400°F (205°C) for 20-25 minutes, turning once.
  6. Pan-sear: Cook in a skillet with a little olive oil until golden on all sides.
  7. 3. Make the Sauce
  8. Heat olive oil in a saucepan over medium heat.
  9. Add onion and cook 5-6 minutes until soft.
  10. Add garlic and cook 30 seconds.
  11. Stir in tomatoes, tomato paste, sugar, vinegar, salt, and pepper.
  12. Simmer 10-15 minutes, until slightly thickened and balanced.
  13. Add cooked veggie meatballs to the sauce.
  14. Simmer gently 10 minutes, spooning sauce over the meatballs.
  15. Serve hot over rice, mashed potatoes, or with crusty bread.

Nutrition

Calories: 204kcalCarbohydrates: 12gProtein: 4gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gTrans Fat: 0.01gCholesterol: 41mgSodium: 179mgPotassium: 145mgFiber: 1gSugar: 2gVitamin A: 431IUVitamin C: 2mgCalcium: 40mgIron: 1mg

Notes

Grow-it-yourself: carrots, onions, garlic, and herbs are easy home crops
Gluten-free: use gluten-free breadcrumbs
Extra veggies: add grated zucchini to the meatballs
Meal prep: keeps well 3-4 days and freezes nicely

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