Soy Meatballs with Spaghetti

This vegetarian 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, a colander, and a serving dish.
  4. Get out a food processor and a medium 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 the serving dish.

STEP THREE – Make the Meatballs

Ingredients:

1 8-ounce container fresh sliced mushrooms
1 cup drained and rinsed chickpeas
1 large egg
½ cup panko breadcrumbs
2 green onions
1 peeled garlic clove
1 tablespoon extra-virgin olive oil
1 teaspoon Italian seasoning
1 teaspoon fine sea salt
1 teaspoon ground pepper

Instructions:

  1. In the medium bowl, gently toss the mushrooms and chickpeas with a drizzle of olive oil.
  2. Place on the baking sheet and bake for 30 minutes, tossing every 10 minutes, until dry and lightly browned.
  3. In the food processor, pulse the egg, breadcrumbs, onions, garlic, oil, Italian seasoning, salt, and pepper until incorporated.
  4. Add the chickpeas and mushrooms and blend to a smooth consistency.
  5. Chill in the refrigerator for 30 minutes.

STEP FOUR – Make the Marinara Sauce

Ingredients:

1 tablespoon extra-virgin olive oil
½ small peeled and minced onion
2 teaspoons fine sea salt
1 teaspoon ground pepper
¼ teaspoon red pepper flakes
2 garlic peeled and minced cloves
1 28-ounce can tomatoes or 8 large seeded and diced tomatoes
2 fresh 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.
  5. Bring the sauce to a boil, reduce the heat to medium-low, and cook uncovered for 20 minutes.
  6. Add the vinegar and honey and stir to incorporate.
  7. Puree in the food processor or leave chunky.

STEP FIVE – 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 heat.
  3. Add the meatballs and cook for 6-8 minutes on each side.
  4. Transfer to the serving dish with the spaghetti and pour the sauce over top.
  5. Garnish with the grated parmesan cheese and fresh basil and serve hot.

Recommended Serving Size: ¼ of recipe

Exchanges: 3 starch, 1 protein, 1 veg, 1 fat

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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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