Meatballs with tomato sauce (polpette al sugo)

Difficulty: 3/5

Preparation and cooking time: 1 hour

Servings: 2

Cost per serving: $2.15 (total cost: $4.30)

Cost per 2000 kcal: $7.26

Nutrition facts per serving
CALORIES PER SERVING (kcal): 592         (calories in whole recipe: 1184)
Proteins	56%	31.9g	Protein: lysine	67%	1.3g
			Protein: methionine	41%	0.4g
			Protein: isoleucine	60%	1.0g
Carbohydrates	87%	114.3g	Fibers	79%	30.4g
			Net carbs	n/a	83.9g
			Sugars	n/a	17.0g
Fats	9%	6.1g	Omega-3	66%	1.1g
			Omega-6	8%	1.5g
			Saturated fats	n/a	0.9g
Vitamin B1	650%	7.8mg	Vitamin B2	407%	5.3mg
Vitamin B3	231%	37.0mg	Vitamin B5	48%	2.4mg
Vitamin B6	464%	6.0mg	Folate	107%	429.8μg
Vitamin A	9%	85.9μg	Vitamin C	63%	57.4mg
Vitamin E	23%	3.6mg	Vitamin K	58%	69.8μg
Vitamin B12	/	/	Vitamin D	/	/
Calcium	26%	260.5mg	Copper	112%	1.0mg
Iron	143%	11.5mg	Magnesium	60%	241.0mg
Manganese	195%	4.5mg	Phosphorus	104%	734.3mg
Potassium	40%	1909.5mg	Selenium	123%	67.9μg
Zinc	57%	6.3mg	Sodium to taste

Ingredients:

FOR THE MEATBALLS

• 200g diced eggplant
• 2 cloves crushed garlic
• 1 tbsp water
• 240g cooked, rinsed, and drained lentils
• 3 leaves fresh sage (or 1/2 tsp dry sage)
• 1/2 tsp dry thyme
• 2 tbsp nutritional yeast
• 1 tbsp chia seeds
• 1 1/4 cup whole-wheat flour
• Salt
• Black pepper

FOR THE SAUCE

• 1 diced medium-sized onion
• 800g peeled tomatoes
• 1 tsp dried basil
• 1 tsp dried parsley
• 1 tbsp miso paste
• Black pepper to taste

Instructions:

• In a small pot, add the eggplants, the garlic, the water, and a pinch of salt and pepper. Cover and steam until the eggplant is starting to become transparent.
• In a food processor, add your steamed eggplant (with the water), and the rest of the meatball ingredients except the flour. Blend using the "pulse" option 5 times. Pour the mixture in a large bowl.
• Slowly add the flour to your meatball bowl. You want your meatballs to be a little firm, but still soft, so they should hold themselves together if you form them into a small ball.
• Put some water on your hands and start shaping your meatballs with 1 tbsp of the mixture. The water will prevent the meatballs to stick to your hands and will allow you to shape them as roundly as possible by rolling them into your hands. Put the meatballs on a baking tray lined with parchment paper. Let sit for 30 minutes.
• Pre-heat the oven to 220°C. Once your meatballs are rested, put them in the oven and let them cook for 15 minutes. Flip them around after 15 minutes, and let them cook for another 15 minutes.
• While your meatballs are resting, add the onions with a little bit of water to a pot, and steam until the onions are transparent.
• Add the tomatoes, basil, parsley, miso paste, and black pepper to taste to your onions. Let simmer for 30 minutes.
• Once both your sauce and your meatballs are ready, put the meatballs in your sauce and give it a mix until each meatball is coated in sauce.

Serving:

In a plate, pour a ladle of the sauce, and put the meatballs on the top. Garnish with fresh basil leaves or arugula, or add a little bit of nutritional yeast for extra cheesiness.