© J Sainsbury plc 2020
Pork and chickpea meatballs
We really love a spaghetti and meatballs dish, this one provides 3 of your 5 a day, and are made with pork, kale and chickpeas - giving you that fibre and protein kick!
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Ready in 2 hr 30 minutes
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Cooking time 45 minutes
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Prep time inc. chilling time 1hr 45 minutes
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Serves 4
Three of your 5 a day
Ingredients
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
Method
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1
In a large mixing bowl, combine the minced meat, onion and garlic
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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)
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3
Add the remaining ingredients for the meatballs and mix well to combine
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4
Using damp hands, roll into balls of equal size - about 5cm
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5
Place on a lined baking tray, cover and chill in the fridge for at least an hour
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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
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7
Add the passata, tomato puree, thyme and stock. Reduce the heat, simmer for 10 mins
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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
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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
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10
Add the meatballs to the tomato sauce, and cook over a gentle heat for 10 -15 mins, until the meatballs are cooked through
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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.
