Courgette spaghetti and meatballs

4 servings

By Food24 October 14 2014
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Ingredients (27)

500 g beef mince — lean or ostrich mince
1/2 onion — small, chopped
2 cloves garlic — cloves, crushed
3 Tbs oats — or bread
2 Tbs water
1/4 cup fresh parsley — finely chopped
2 tsp dried mixed herbs
1/4 cup parmesan cheese — grated
1 Tbs Worcestershire sauce
1 eggs — beaten
1 tsp salt
1 tsp freshly ground black pepper
2 Tbs cooking oil — for frying
1/2 onion — small, chopped
2 cloves garlic — cloves, crushed
1 tsp fresh chillies — 573
400 g tinned tomatoes — chopped
3 Tbs tomato paste
1/4 cup stock — beef
1 tsp dried mixed herbs
salt and freshly ground black pepper — to taste
sugar — taste
1/2 cup fresh basil — chopped
700 g courgettes — julienned
2 tsp fresh chillies — 573
salt and freshly ground black pepper — to taste
parmesan cheese — grated, to serve
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Meatballs (preparation):
Heat the oil in a large frying pan and saute the onions and garlic until translucent and fragrant. Allow to cool for a few minutes.
Soak the oats or bread in the water until softened. Squash any excess water out of the oats or bread.
Add the cooled onion and garlic to a large mixing bowl together with all the remaining meatball ingredients including the softened oats or bread.
Mix until well combined. Shape into +- 14 meatballs – make sure they are nice and compact.
Pop into the fridge while preparing the sauce. This allows the meatballs to rest before frying.


In a medium pot, heat the oil and saute the onion and garlic until fragrant.
Add the tomatoes, paste, stock and mixed herbs and bring to boil, then reduce heat and simmer uncovered for +- 25 minutes or until flavourful and reduced slightly.
Season to taste with salt, pepper and sugar. Add the basil and heat through for another 5 minutes.


Heat the cooking oil in a large frying pan. Brown the meatballs evenly – don’t fiddle with them too much. When they are browned and slightly crispy on the outside. Remove. Don’t cook them through. Remove excess oil from the pan. Place meatballs back into the pan and pour the sauce over them, simmer gently over moderate heat until meatballs are cooked through.

Courgette spaghetti:

Heat the oil in a large frying pan and saute for +- 30 seconds or until they are wilted. Season to taste.

To serve:

Serve the meatballs and sauce on a bed of “spaghetti”. Top with grated Parmesan cheese.

Tip: To make this dish even more delicious, stuff a 2 x 2 cm cube of mozzarella or feta into each meatball.

Recipe reprinted with permission of Bits of Carey. To see more recipes, please click here.

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