A deliciously hearty yet healthy and light winter meal. Made with meat-free meatballs, a rich Italian tomato sauce, creamy cauliflower mash & cashew parmesan.
Course Main Course
Cuisine Italian
Keyword be good organics, easy, gluten free, italian, mash, meatballs, plant based, vegan, vegetarian
300gorganic tofu minceor tofu pulsed in food processor
1cbuckwheat flour
1crolled oats
large handful fresh parsley
1tbspnutritional yeast
2tbsptamari/soy sauce
1/2tsppink rock salt
black pepperto taste
1 1/2tbspolive oil for frying
Italian Tomato Sauce:
1Tbspolive oil
4clovesgarliccrushed
1large onionchopped
2400gcans chopped tomatoes
large handful fresh thyme/oregano/basilyou can also use dried if you don't have fresh on hand
1tbspcoconut nectar
1/4cwater
1/2tsppink rock salt
Creamy Cauliflower Mash:
1large cauliflowerin florets
1tbspolive oil
2clovesgarliccrushed
2tspdijon mustard
1tbspnutritional yeast
3tbspcoconut cream
1tsppink rock salt
black pepperto taste
1/4tspnutmegoptional
Cashew Parmesan:
1/2craw cashews
2tspnutritional yeast
1/4tsppink rock salt
Instructions
Prepare Meatballs - mix all ingredients together in a food processor or large bowl, then place in the fridge for 15 minutes to firm.
Make Tomato Sauce - sauté onion and garlic in oil until transparent and fragrant, add remaining ingredients and simmer for 20 minutes until the sauce is thick, rich and slightly sweet. Blend in a food processor then return to the pan (switched off) to wait.
Cook meatballs - roll meatballs into golf size balls (makes ~28 balls), then fry in oil in 2-3 batches for around 10 minutes until brown and crispy on both sides. Add your second measure of oil for the second batch so they don't stick. Set balls aside on a plate in a single layer to cool slightly (they will get nice and firm here).
Make Cauli Mash - steam cauliflower until very soft (10-15 minutes), then blend in a food processor until smooth. Return to pan with the remaining mash ingredients and simmer for 5 mins. You can blend again at the end if you want it even smoother (like a cauliflower puree - very fancy).
Add meatballs carefully to your tomato sauce, turn to cover, then heat gently until just bubbling.
Make Parmesan - blend cashews, nutritional yeast and salt in a food processor/blender until a fine powder is formed. Keep in the fridge for 3 months in a sealed container (this stuff is gold).
Serve mash topped with meatballs and sauce, drizzle the edges with olive oil, and sprinkle with cashew parmesan and extra chopped parsley if you wish. I like to serve this with some simple mixed salad greens drizzled in balsamic vinegar and a little olive oil, to freshen up the balance.
Notes
Make it gluten free: you can easily make this recipe 100% wheat or gluten free by using gluten free oats, brown rice flakes, or quinoa flakes instead of the oats.