VEGAN MEATBALLS WITH SPAGHETTI


The vegan meatballs are also great just by themselves with a green salad and some dips such as guacamole or hummus. Or you could also use them to make wraps or a vegan meatball sandwich.

INGREDIENTS

For the vegan meatballs:

  • 1 15 oz can kidney beans
  • 1/2 tablespoon olive oil
  • 1 large clove of garlic, minced
  • 1/2 onion, chopped
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • 1 tablespoon tomato paste
  • 1 teaspoon soy sauce
  • 1/2 cup rolled oats I used spelt oats
  • 1/3 heaped cup sunflower seeds
  • salt
  • black pepper

For the chunky marinara sauce:

  • 1/2 tablespoon olive oil
  • 1 small onion, chopped
  • 1 large clove garlic, minced
  • 1 carrot, cut into small pieces
  • 1 tablespoon tomato paste
  • 1/4 cup dry red wine
  • 1 can diced tomatoes (14,5 oz)
  • 1 teaspoon oregano
  • fresh basil leaves, cut into small pieces
  • salt
  • black pepper
  • For the spaghetti:

  • 9 oz whole wheat spaghetti
  • For the cashew Parmesan:
  • 1/2 cup unsalted cashews
  • 2 tablespoons nutritional yeast
  • 1/4 teaspoon garlic powder
  • salt

INSTRUCTIONS

  1. Cook the spaghetti according to the instructions on the package.
  2. Rinse and drain the kidney beans. Put them in a medium bowl and mash them well with a fork. In a medium pan, heat some oil and sauté the onions for 3 minutes. Add the minced garlic and cook for another minute. Add the sautéd onion and garlic to the mashed beans together with the spices, tomato paste, soy sauce, and oats. Put the sunflower seeds in a food processor and pulse until a fine meal is achieved. Add to the bean mixture and combine well. Season with salt and pepper. Form about 12-14 balls.
  3. Make the marinara sauce: In a medium pan, heat the olive oil over medium heat. Sauté the onions for 3 minutes, then add the garlic and the carrot. Cook for another 2-3 minutes. Stir in the tomato paste and cook for 2 minutes. Then deglaze with red wine and allow to evaporate. Add diced tomatoes and simmer for about 10 minutes. Season with oregano, salt, and pepper. Before serving add some fresh basil leaves.
  4. In a medium pan, heat some olive oil over medium heat and gently roast the bean balls for about 4 minutes until they are golden.
  5. Make the cashew Parmesan: Put the cashews, nutritional yeast, salt, and garlic powder in a food processor and pulse until a fine meal is achieved.
  6. Serve the spaghetti with the marinara and vegan meatballs and sprinkle with Parmesan and fresh basil leaves.

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