Soy Meatballs with Spaghetti

This plant-based alternative to classic Italian-style meatballs is packed with flavor and nutrition and not too difficult to prepare. We enjoy them served over spaghetti with homemade marinara sauce and garden-fresh basil.

STEP ONE – Preparations

  1. Preheat the oven to 350°F.
  2. Lightly spray a large baking sheet with canola spray.
  3. Get out a large pot and a colander.
  4. Get out a food processor and a medium mixing bowl.
  5. Get out a medium saucepan and a large frying pan.

STEP TWO – Cook the Pasta

Ingredients:

¾ pound spaghetti

Instructions:

  1. Fill the large pot with water, add a shake of salt, and bring to a boil.
  2. Add the spaghetti and cook for as long as directed.
  3. Drain in the colander, rinse briefly under cold water, and spoon into a large serving dish.

STEP THREE – Roast the Base

Ingredients:

8-ounce container fresh mushrooms
1 cup drained and rinsed chickpeas
Extra-virgin olive oil

Instructions:

  1. Wash and dry the mushrooms and pulse in the food processor to very small pieces.
  2. In the medium mixing bowl, gently toss the mushrooms and chickpeas with a little bit of olive oil.
  3. Place the mixture on the baking sheet and bake for 30 minutes, flipping every 10 minutes, until dry and lightly browned.

STEP FOUR – Make the Binder

Ingredients:

1 egg plus 1 egg white
½ cup panko breadcrumbs
1 garlic clove
2 green onions
1 tablespoon extra-virgin olive oil
½ teaspoon Italian seasoning
½ teaspoon fine sea salt
½ teaspoon ground pepper

Instructions:

  1. In the food processor, pulse the eggs, breadcrumbs, garlic, onions, oil, Italian seasoning, salt, and pepper.
  2. Add the chickpea and mushroom mixture and blend to a smooth consistency.
  3. Chill the binder in the refrigerator for 30 minutes.

STEP FIVE – Make the Marinara Sauce

Ingredients:

1 tablespoon extra-virgin olive oil
¼ cup minced onion
1 teaspoon fine sea salt
1 teaspoon ground pepper
½ teaspoon red pepper flakes
2 crushed garlic cloves
1 28-ounce can tomatoes or 8 fresh tomatoes seeded and cut into small pieces
2 chopped basil leaves
1 teaspoon balsamic vinegar
1 teaspoon honey

Instructions:

  1. In the medium saucepan, heat the oil over medium heat.
  2. Add the onion, salt, pepper, and pepper flakes and cook for 5 minutes.
  3. Add the garlic and cook for 1 minute.
  4. Add the tomatoes and basil and bring to a boil.
  5. Reduce the heat to medium-low and cook uncovered for 15 minutes.
  6. Add the vinegar and honey and stir to incorporate.
  7. Puree the sauce in the food processor to a smooth consistency or leave chunky.

STEP SIX – Finish the Meatballs

  1. Use your hands to roll the meatball mixture into 12 balls.
  2. In the large frying pan, heat 1 tablespoon of olive oil over medium-low heat.
  3. Add the meatballs and cook for 6-8 minutes on each side.
  4. Add to the marinara sauce and leave for 10 minutes to absorb the flavor.
  5. Serve over the spaghetti and top with grated parmesan cheese and sprigs of fresh basil.

Recommended Serving Size: ¼ of spaghetti with 3 meatballs

Exchanges: 3 starch, 2 protein, 1 veg

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Nourish is all about wholesome food preparation for those with disordered eating. Our mission is to provide delicious recipes anyone can make at home, along with education and support for individuals recovering from eating disorders and their caregivers.

15 thoughts on “Soy Meatballs with Spaghetti

      1. I also find many recipe for veg meatballs,but never think of mushrooms. I love mushrooms and I like that you combined both mushroom and beans. I will sure try your recipe.

        Liked by 1 person

      2. Yes, mushrooms are an excellent alternative for meat. We’re not huge fans of them plain, but usually enjoy them in other foods, like these meatballs. We really hope you enjoy the recipe 🙂

        Liked by 2 people

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