Quick lunch or dinner: Meatballs with beans and oats over mashed potatoes

Ideas for a quick and healthy lunch or dinner are always welcome.

Ingredients:

For the meatballs:

▪ 1 can of brown beans
▪ 4 heaping tablespoons of oats
▪ half an onion
▪ spices: half a teaspoon each of oregano, basil, thyme (or rosemary)
▪ salt, pepper

For the quick meatball sauce:

▪ olive oil
▪ 4 tablespoons tomato concentrate (from a tube)
▪ a little crushed chili pepper (if you like it spicy)
▪ 1-2 tablespoons soy sauce
▪ a little water
▪ crushed garlic

For mashed potatoes:

▪ 4-5 potatoes
▪ 30 g soft vegetable margarine or 2-3 tablespoons vegan cooking cream (or a little olive oil)
▪ salt
▪ neutral-flavored plant-based milk (unsweetened and with added flavor), or you can add the water in which the potatoes were boiled (add until the desired thickness of the puree is reached).

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Preparation:

1. In a food processor, puree the drained and rinsed canned beans, oats, finely chopped onion, and spices. Let the mixture sit for about 10 minutes before shaping into meatballs, so that the oats absorb the liquid and the mixture thickens slightly (watch the video to see how thick the mixture should be when forming meatballs);

2. Form the meatballs into balls with a diameter of 2,5-3 cm and place them on a baking sheet lined with baking paper. When they are all formed, sprinkle them with olive oil and place them in the oven to bake. Bake for about 20 minutes at 180°C;

3. While the meatballs are cooking, place the peeled potatoes cut into large pieces in salted water to cook. Drain the soft potatoes (reserve some of the cooking water if you don't have plant-based milk to mash them with). Grate the potatoes, add salt and fat (if you have it), then add a little plant-based milk or cooking water, stirring with a wire whisk until you get a creamy puree of the consistency you like;

4. Remove the baked bean balls from the oven. Place a large pan on the stove and heat 2 tablespoons of olive oil in it. Add the tomato paste, fry briefly and then the soy sauce. Stir well, then add a little water and simmer the sauce for 2-3 minutes. Remove from the heat and add some crushed garlic.

5. When the sauce has cooled slightly, add the baked bean meatballs and stir until they are all coated with the sauce.

6. Serve the bean meatballs with mashed potatoes and a mixed green salad or coleslaw.

May you be well, - he broadcasts Telegraph.