Spaghetti and Beanballs (Serves 4)
Price aside, this is one of my favourite recipes because it tastes amazing! It also happens to be economical, environmentally friendly (see meatfreemondays.com) and it looks very impressive when you serve it up for your friends! It keeps in the fridge for a few days so you could make it at the beginning of the week and space it out over a few days.
- 2 tins of red kidney beans (or cannellini beans)
- 1tbsp dark soy sauce
- 2tbsp tomato puree
- 1 slice of bread, in crumbs (see the tips at the bottom if you’re not sure)
- ¼ cup of flour (any kind other than corn flour)
- Zest of 1 lemon
- 6 cloves of garlic, minced
- Olive oil
- 2 tins of chopped tomatoes
- 2tsp dried Italian herbs (oregano, basil, rosemary or a combination)
- 4 cups of spaghetti (or pasta)
- Rinse the kidney beans then mash them in a bowl.
- Add the dark soy sauce, tomato puree, breadcrumbs, flour, lemon zest and half the minced garlic and mix together.
- Separate the mixture into 15-20 balls (a bit smaller than a ping pong ball) and place on an oven tray, drizzle a little olive oil over them and bake at Gas Mark 5 for 15 minutes.
- Cook the pasta according to the instructions on the pack (usually 12-15 minutes in boiling water).
- Heat 1tbsp of olive oil and the rest of the garlic in a pan for a couple of minutes, then add the chopped tomatoes and dried herbs and cover the pan, let it simmer away until the beanballs are done.
- The beanballs should be golden brown after 15 minutes (if they aren’t give them a bit longer), so take them out of the oven and mix them into the tomato sauce in your saucepan (including any olive oil left on the oven tray).
- Drain your spaghetti and serve the beanballs and sauce on top, delicious!
- To turn your bread into bread crumbs, freeze the bread then grate it with a normal cheese grater, or (if you have one) pop an unfrozen slice of bread into a blender for a few seconds.
- This meal tastes amazing with some grated cheese on top!
How much does it cost?
We checked the prices of all our ingredients at a popular supermarket and they cost:
|2 tins of red kidney beans||27p per tin||54p|
|1tbsp dark soy sauce||£1 for 150ml||£1|
|2tbsp tomato puree||35p for a 200g tube||35p|
|1 slice of bread||55p for a 400g loaf||55p|
|¼ cup of flour||45p for 1.5kg Plain Flour||45p|
|Zest of 1 lemon||30p for a lemon||30p|
|6 cloves of garlic, minced||30p for a bulb (or 49p for 3 bulbs if you’ll use it again)||30p|
|Olive oil||£1.25 for 250ml||£1.25|
|2 tins of chopped tomatoes||34p per tin||68p|
|2tsp dried Italian herbs||85p for 30g||85p|
|4 cups of spaghetti (or pasta)||20p for 500g||20p|
To buy all the ingredients for this recipe you would have to spend £6.47, that’s about £1.62 per portion, and you’d have lots of bread, flour, sauces and herbs left over. It’s quite likely that you already have a loaf of bread and some herbs in your cupboard (or some of the 20kg of pasta that your Mum sent you to Uni with) so it might be even cheaper.
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