Name: Veggie meatballs
Total time: 50 min
Yield: Serves 4
Ingredients: 2 x 400g tins plum tomatoes; a large pinch dried chilli flakes; a pinch caster sugar; 240g basmati and wild rice; 3 roasted red peppers from a jar, thickly sliced; 2 tbsp capers; a handful pitted green olives, chopped; 2 tsp red wine vinegar; a handful, chopped (optional) flat-leaf parsley; 75g quinoa; spray oil; ½ onion, finely chopped; 3 cloves garlic, finely chopped; 2 tsp sweet smoked paprika; 400g tin black beans, drained and rinsed; 1 egg; 30g dried breadcrumbs

2 x 400g tins plum tomatoes
a large pinch dried chilli flakes
a pinch caster sugar
240g basmati and wild rice
3 roasted red peppers from a jar
thickly sliced
2 tbsp capers
a handful pitted green olives
chopped
2 tsp red wine vinegar
a handful, chopped (optional) flat-leaf parsley

MEATBALLS

75g quinoa
spray oil
½ onion
finely chopped
3 cloves garlic
finely chopped
2 tsp sweet smoked paprika
400g tin black beans
drained and rinsed
1 egg
30g dried breadcrumbs

Method

step 1
To make the meatballs, cook the quinoa in a large pan of boiling water until just cooked, then drain really well and cool. Spray the base of a deep, non-stick frying pan with oil then cook the onion with a splash of water and a pinch of salt for 5 minutes until the water has evaporated and the onion has softened. Add the garlic and paprika, and cook for few more minutes, then cool.
step 2
Tip the quinoa, onion mixture, beans, egg and breadcrumbs into a food processor with a little seasoning and whizz until smooth-ish. Use clean, wet hands to form into 20 balls, each about the size of a walnut, put onto a tray and chill for 15 minutes.
step 3
Heat more spray oil in the frying pan and cook the meatballs, in batches, until browned all over, then scoop out onto a plate. Tip the tomatoes into the pan with 200ml of water, the chilli flakes and sugar, and use a masher to crush into small pieces. Season and simmer for 20 minutes until reduced.
step 4
Cook the rice in a large pan of lightly salted boiling water following pack instructions, then drain well.
step 5
Add the meatballs into the sauce along with the peppers, capers and olives. Simmer, stirring, for 10 minutes until the meatballs are piping hot. Add the vinegar, plus a splash of water if it is getting a little dry.
step 6
Divide the rice between bowls and top with the meatballs and sauce. Sprinkle over the parsley, if using, to serve.