Spaghetti with Italian Vegan Meatballs
A warm, hearty, and satisfying vegan twist on a classic Italian comfort dish, featuring flavorful meatballs made from mushrooms, beans, and spices, served with pasta and marinara sauce.
Ingredients
For the Vegan Meatballs
- 8 oz mushrooms, sliced (preferably cremini) Adds earthy flavor to the meatballs.
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 1/2 cup walnuts or sunflower seeds Optional, adds nice texture.
- 1 can (15 oz) beans (cannellini, chickpeas, kidney, or black beans), drained and rinsed Any type can work for this recipe.
- 1 cup old-fashioned or quick oats Acts as a binding ingredient.
- 1 tablespoon Italian seasonings (or mix of dried oregano, basil, and thyme) For flavoring.
- 1/2 teaspoon garlic powder
- pinch red pepper flakes, to taste Customize heat level.
- Sea salt and pepper, to taste
For Serving
- 12 oz pasta (spaghetti, linguine, or favorite shape) Can substitute with spaghetti squash for low-carb option.
- 1 jar (25 oz) marinara sauce (or sauce of choice) Use a quality brand for best flavor.
- 1 tablespoon olive oil (or 1/4 cup water for sautéing) For cooking the vegetables.
- Chopped fresh parsley or basil for serving Fresh herbs enhance flavor.
- Almond Parmesan for serving (optional) For added flavor.
Instructions
Preparation
- In a skillet, heat the olive oil (or water) over medium heat. Add in the sliced mushrooms, diced onion, and minced garlic. Sauté for about 5 minutes, stirring occasionally. Add the herbs during the last minute.
- Let the sautéed mixture cool for a few minutes.
- In a food processor, pulse the walnuts or sunflower seeds until coarsely ground (if using). Then add your sautéed veggies, rinsed beans, and oats. Pulse until just combined, taking care not to over-process; you want your meatballs to be chunky.
- Season the mixture to taste with salt, pepper, and a hint of garlic powder.
Cooking
- Roll the mixture into generous 1.5 to 2 inch balls and place them on a greased baking sheet.
- Preheat your oven to 400°F (200°C). Bake the meatballs for 25-30 minutes, flipping them halfway through.
- While the meatballs are baking, cook the pasta or spaghetti squash according to package directions.
- In a large pan, combine the cooked pasta and meatballs with your marinara sauce. Cook over low heat for about 10 minutes to let the flavors meld together.
Serving
- Serve your spaghetti topped with meatballs and sauce. Finish with freshly chopped parsley or basil and a sprinkle of Almond Parmesan, if desired.
Notes
To ensure optimal texture, avoid over-mixing the meatball mixture. You can prep the meatballs in advance and store them in the freezer for quick dinners. Store leftovers in an airtight container for up to 4 days.