2 HOURS, PLUS RESTING SERVES 6
With a rich tomato sauce and little bombs of ricotta, these delicious veggie balls are best served with couscous, rice or stuffed into pitta breads with salad.
YOU WILL NEED
- LARGE SAUCEPAN WITH LID (25CM)
- WOODEN SPOON
- CHOPPING BOARD
- FOOD PROCESSOR (STANDARD BLADE)
- LARGE OVENPROOF NON-STICK FRYING PAN (30CM)
- MEASURING SPOONS
- WEIGHING SCALES
- TIN OPENER
- LARGE MIXING BOWL
- LARGE NON-STICK FRYING PAN (30CM)
- OVEN GLOVES
- 100g bulgur wheat
- sea salt
- freshly ground black pepper
- 1 small onion
- 3 cloves of garlic
- 1 stalk of celery
- 1 carrot
- olive oil
- ½ a bunch of fresh flat-leaf parsley
- 1 x 400g tin of chickpeas
- 1 large free-range egg
- 50g wholemeal breadcrumbs
- 1 lemon
- 30g Parmesan cheese
- 2 x 400g tins of plum tomatoes
- 2 large jarred red peppers
- 60g ricotta cheese
- Half-fill a large saucepan with cold water, add the bulgur wheat and leave to soak for 20 minutes.
- When the time’s up, drain over the sink through a sieve and rinse well.
- Tip the bulgur wheat back into the pan and fill it three-quarters of the way up with cold water and add a tiny pinch of salt.
- Bring to the boil, pop the lid on, then reduce to a low heat for around 20 minutes, or until cooked through but still with a bit of bite, stirring occasionally. Meanwhile…
- Peel the onion and 1 clove of garlic and trim the celery and carrot. Roughly chop and place into the processor, then blitz until finely chopped.
- Place a large ovenproof frying pan over a medium heat and add 1 tablespoon of olive oil.
- Once hot, carefully add the chopped vegetable mixture and fry for 12 minutes, or until softened, stirring occasionally.
- Once the bulgur wheat is cooked, drain over the sink through a sieve and leave to cool. Meanwhile…
- Pick the parsley leaves and put to one side, then roughly chop the stalks. Place the stalks and most of the leaves into the processor.
- Drain the chickpeas over the sink into a sieve, then add to the processor.
- Crack in the egg and add the breadcrumbs and half of the cooled bulgur, then blitz to a rough paste.
- Tip into a large bowl with the cooked vegetables and the remaining bulgur.
- Use a microplane to grate the lemon zest and Parmesan, then add it to the bowl.
- Season with a pinch of pepper and mix well with your hands until smooth.
- Divide and roll the mixture into golf-ball-sized balls, placing them on a tray as you go – you should end up with 24 in total.
- Cover the tray with clingfilm and place in the fridge for 30 minutes to firm up. Meanwhile…
- Preheat the oven to 200ºC/400ºF/gas 6.
- Peel and finely chop the remaining 2 cloves of garlic.
- Return the large ovenproof frying pan to a medium heat and add 1 tablespoon of olive oil.
- Add the garlic and cook for 2 minutes, or until golden.
- Add the tomatoes and ½ a tin of water, carefully break the tomatoes up with the back of a wooden spoon, then reduce the heat to low and simmer for around 5 minutes, or until thickened.
- Cut the lemon in half.
- Squeeze in the juice from 1 half, using your fingers to catch the pips.
- Once the veggie balls are firm, remove from the fridge. Place a large non-stick frying pan over a medium heat and add 2 tablespoons of olive oil.
- Once hot, carefully add the veggie balls and cook for around 8 minutes, or until browned all over, turning occasionally.
- Using tongs or a slotted spoon, transfer the veggie balls to the tomato sauce.
- Tear the red peppers into strips with your fingers, then arrange in the sauce.
- Season the sauce to taste and dot over the ricotta.
- Using oven gloves, carefully place the pan in the hot oven for around 20 minutes, or until golden and bubbling. Serve with a scattering of parsley leaves and lemon wedges for squeezing over.
|Sat fat (g)||3.2|
All of Jamie’s Food Revolution Day recipes have been written with nutrition in mind. While some recipes are more indulgent and should only be eaten occasionally as part of a balanced diet, the majority are kept in check for calories, saturated fat and salt, to help you prepare quick, nutritious meals with fresh ingredients.
JAMIE’S TOP TIP
“This is a great way of using up cooked, leftover bulgur wheat, if you have it.”