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Including well-seasoned do-it-yourself ‘meatballz’ – comprised of fibrous black beans and brown rice – to pasta makes for a extra gut-friendly dinner. Plus, it’s full of magnesium and protein that can depart your muscular tissues feeling simply as cared for as your digestive system. Consolation meals, however make it fibrous.
Two individuals (eight meatballz).
half-hour, plus prep time
200 g gluten-free pasta or one other good-quality pasta
For the meatballz:
75 g brown rice
2–3 tablespoons olive oil
1 onion, finely diced
A sprig of thyme
6 tablespoons tamari or soy sauce – extra in the event you like your meatballs saltier
1 tablespoon Dijon mustard
240 g black beans from a tin or jar drained
60 g oat bran
3–4 tablespoons grapeseed oil or olive oil
For the sauce:
Olive oil, for frying
1 small carrot, diced
1 small shallot, diced
1/2 small courgette, diced
1 x 400 g tin tomatoes or good-quality tomato sauce
Pink Himalayan salt and black pepper, to style
Bunch of basil, plus additional to serve
To serve:
Nut Parmesan
Basil and rocket leaves
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