Here is the last instalment in my salad jar leftover mini series. This beans and meatball (quorn of course) dish pairs perfectly with my favourite standby of courgette “spaghetti” which I have used in countless of my meals since first having it!
- 1 cup precooked beans
- 4/5 quorn meatballs
- 1/2 tin chopped tomatoes
- 1/2 bell pepper
- 2 shallots
- 1 mushroom
- 1 courgette
- 2 garlic cloves
- 1 tsp chilli flakes
- 1 tbsp coconut oil
The first thing is chop the pepper, shallots and mushroom into small pieces (unless you know you chew properly/ can eat these without issues) and sautee gently in a saucepan along with the meatballs, stirring regularly. Once the veggies are softened add in the the chopped tomatoes, leave to simmer.
With a mandolin or mad knife skills julienne or match stick the courgette – if you have a spiraliser feel free to use that. In a frying pan (or shallow pan) melt the coconut oil with the chilli flakes, on a low heat. Once the coconut oil has melted add the courgette and put the garlic through a mincer/press and toss with tongs till coated. I find adding the garlic at this point prevents it from burning too quickly.
Once the courgette has softened turn off the heat on both the courgette and the beans. Obviously you can plate up the food however you please but I like to make it like meatballs and spaghetti and layer it, I do suggest using a slotted spoon with the sauce as it can be quite liquidy. I top mine off with feta but parmesan or whatever your favourite topping is!
With regards to the coconut oil, you don’t have to use it but can sub for another oil, however I recently have decided my favourite way to eat courgette is cooked in coconut oil. I urge you to try it at least once because it is a healthy fat and is good for you.