1teaspoonsugar, (or sweetener of your choice, optional)
¼teaspoonsalt
Splash of red wine, (2-3 tbsp, optional)
Instructions
For the vegan meatballs:
Mix 1 tablespoon of chia seeds with 3 tablespoon of water and set aside for 5-10 minutes to thicken into a gel.
Put black beans into a mixing bowl and roughly mash with a potato masher.
Add all other ingredients and mix well, it's easiest to use your hands.
Roll into small, evenly sized balls (I made 16).
If making ahead of time, refrigerate until later.
The balls can be pan fried or oven baked.
If pan frying, heat a little olive oil in a frypan (skillet) add balls and fry until golden, turning regularly.
If oven baking, preheat oven to 210C (410F) fanbake. Arrange balls on a baking sheet and brush with olive oil (or spray oil). Bake for 15-20 minutes, or until firm and golden. Be careful not to overcook, otherwise the balls will dry out.
Serve with your favourite regular or gluten free spaghetti, and marinara sauce (or your favourite store bought sauce).
For the marinara sauce:
Heat olive oil in a large frypan (skillet). Add onion and garlic and cook for 5-10 minutes or until golden and softened.
Add canned tomatoes, half a can of water and a splash of red wine.
Cook over a moderate heat for about 30 minutes, stirring from time to time, until the sauce has thickened somewhat and the onion is completely cooked. Taste and adjust seasoning with sugar and salt. You don't have to add sugar, and you may not need to - I like to, to bring out the flavour of the tomatoes and get rid of any of the slight bitterness that come from canned tomatoes.
You can also add fresh or dried herbs like basil or parsley, in the sauce or as a garnish, if you choose.
Notes
Nutrition information does not include pasta, or oil for frying or baking the vegan meatballs. You choose how much oil and pasta you'd like to use.