For the meatballs

  • 200g 5% fat pork mince
  • 1 brown onion, finely chopped
  • 1 clove garlic, minced
  • 2 tsp fennel seeds
  • 1 x 380g carton chickpeas, drained and crushed
  • 1 tbps of milk
  • 1 egg, lightly beaten
  • 1 sprig rosemary, leaves finely chopped
  • 100g kale, rough stalks removed and chopped finely
  • 60g parmesan, grated
  • 100g fresh breadcrumbs
  • 1 tsp oil or 1 spray Frylight

For the tomato sauce and pasta

  • 1 tsp olive oil
  • 1 brown onion, peeled, diced
  • 2 cloves garlic, crushed
  • pinch of dried chilli flakes, optional
  • 690ml bottle passata
  • 1 tbsp. tomato puree
  • 125ml veg stock
  • 3 sprigs thyme
  • 2 tsp balsamic vinegar
  • 300g (uncooked weight) spaghetti or your favourite pasta
  • 200g mixed leaf salad
  • Fresh basil to serve


  1. 1

    In a large mixing bowl, combine the minced meat, onion and garlic

  2. 2

    Dry roast the fennel seeds in a hot pan for 1 min, place in a pestle & mortar & crush, then add to the mix. (If you do not have a pestle & mortar, just add the fennel seeds whole)

  3. 3

    Add the remaining ingredients for the meatballs and mix well to combine

  4. 4

    Using damp hands, roll into balls of equal size - about 5cm

  5. 5

    Place on a lined baking tray, cover and chill in the fridge for at least an hour

  6. 6

    For the sauce; into a heated, non-stick pan, add the olive oil, onion, garlic, chilli if using, & fry over a gentle heat for 5 mins, until the onions are softened

  7. 7

    Add the passata, tomato puree, thyme and stock. Reduce the heat, simmer for 10 mins

  8. 8

    Add the balsamic vinegar if needed (you may find your passata sweet enough to not need the balsamic) If the sauce looks like it needs loosening, add a splash of water

  9. 9

    Into a heated, non-stick frying pan, spray with 1 squirt of Frylight, before adding some fo the meatballs. Fry, in batches, to seal, until they take on a golden colour. They will finish cooking in the tomato sauce

  10. 10

    Add the meatballs to the tomato sauce, and cook over a gentle heat for 10 -15 mins, until the meatballs are cooked through

  11. 11

    In the meantime cook your pasta to the pack instructions and when al-dente serve up (removing the thyme sprigs and add a garnish of basil) with your meatballs, tomato sauce, and add a handful of salad per person. 

Nutritional Details

Each serving provides
  • Energy 1578kj 377kcal 19%
  • Fat 13.0g 19%
  • Saturates 4.1g 21%
  • Sugars 13.0g 14%
  • Salt 0.89g 15%

% of the Reference Intakes

Typical values per 100g: Energy 444kj/106kcal

Each serving provides

41.2g carbohydrate 9.0g fibre 18.2g protein Three of your 5 a day

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