The meat 'less' balls 


Recipe feeds 3-4 people

Ingredients for the meat balls:

  • 1 can of kidney beans

  • 1 large clove of garlic minced 

  • 1/2 onion chopped

  • 1 tea spoon oregano

  • 1 teaspoon basil

  • 1 table spoon tomato paste 

  • 1 teaspoon soy sauce

  • 1/2 cup rolled oats

  • pink rock salt and pepper

  • 1/3 cup sunflower seeds

Ingredients for the sauce

  • 1 teaspoon coconut oil

  • 1 small onion chopped

  • 1 carrot chopped into small pieces

  • 1 tablespoon tomato paste

  • 1 can diced tomato

  • 1/4 cup red wine (i used yellow tail their red wines are vegan friendly, their white wines aren't) 

  • 1 teaspoon oregano 

Ingredients for the pasta 

  • any vegan pasta (i used gluten free spirals) 3 cups


Ingredients for cashew cream (optional) soak the cashews in hot water for 30-1 hour so do that first. 

  • 1/2 cup raw cashews

  • 2 table spoons nutritional yeast 

cook the pasta according to the instructions on package. ​

Rinse and drain the kidney beans. Put them in a large bowl and smash them well with a fork. In a medium pan heat some coconut oil and saute the onions for a couple of minutes. Add the garlic and cook for another minute. Add the saute onion and garlic to the mashed beans together with the spices, tomato paste, soy sauce and oats. Put sunflower seeds into food processor and pulse then add to the bean mixture and combine well. (if you don't have a food processor you can skip the sunflower seeds i've made without before) Form roughly 9 balls. 

Making the sauce: In a medium pan, heat the coconut oil over a medium heat. Saute the onions for 3 minutes, then add garlic and carrot, cook for another 3 minutes. Stir in the tomato paste and cook for 2 minutes. Then add the red wine, diced tomatoes, salt, pepper, oregano and let simmer for 10 minutes. 

In a medium pan, heat some coconut oil over medium heat and roast  the bean balls for about 4 minutes until they are golden. 

The cashew cheese: once the cashews have been soaked in hot water drain them and put them into a blender cup, adding in the nutritional yeast, salt pepper and a dash of dairy free milk (you can use a food processor or blender)

Serve the pasta with the meat balls, pour over your sauce and sprinkle your cashew cream over the top.