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MEAT-FREE MARINARA

BREAKDOWN:


Serves 4 people
518 calories
90g carbohydrates
25g protein
7g fats


INGREDIENTS:


90g of dried red lentils
400g / 1 can of black beans
1 tsp. of red pepper seasoning
1 tsp. of salt
2 tbsp. olive oil
3 cloves of garlic, minced
1 tbsp. of vegan Worcester
sauce
1 medium red onion, diced
2 tbsp. of fresh oregano
60g of coconut mozzarella
45g of rolled oats
2 tbsp. of tomato paste
350g / 1 jar of marinara sauce
250g of spaghetti pasta

METHOD:


1. Start by cooking the red lentils in a saucepan of boiling water for 5-8 minutes until softened.
2. Once cooked, remove and strain as much water as possible before leaving to cool.
3. Next, prepare the black beans by draining them and placing them on a baking tray and tossing them in the oil, red pepper seasoning and salt. Place them in the oven at 180 degrees / gas mark 4 for 8-10
mins or until the beans begin to split.
4. Add the cooled red lentils and black beans to a blender along with the garlic, Worcester sauce, 1/4 of the red onion, oregano, mozzarella, oats and tomato paste and blitz until thoroughly combined.
5. Use your hands to roll out the mixture into 15-16 evenly sized meat free balls.
6. Next, place a splash of oil into a hot pan and gently fry off the remaining onion for up to 5 minutes to lightly brown.
7. Place your handmade meatballs into the pan for up to 10 minutes turning frequently to brown the edges.
8. Remove the browned meatballs and place them into an oven dish with the marinara and place in oven to cook for 20 minutes at 180 degrees / gas mark 4.
9. Prepare your pasta in a pan of boiling water as per the packet instructions
10.Assemble your meat free marinara and serve with an optional garnish of freshly chopped parsley.

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