VEGAN SPAGHETTI AND MEATBALLS
Steps:
- Cook pasta according to package directions in a well salted pot of water. Set aside.
- Preheat oven to 450°F/230°C. Cut the cauliflower's stem off, and cut into even-sized florets. Drizzle the cauliflower with maybe a teaspoon of oil. Roast the cauliflower for 15-20 minutes in the oven. Remove and allow to cool for a few minutes.
- In a food processor, add the cauliflower and pulse it until it's completely riced. Remove from the food processor. You only need 1 cup of this for this recipe and 8 ounces should make about 1 cup.
- Add the 1 cup of riced cauliflower and all the other meatball ingredients EXCEPT the coconut oil. You can pulse them or mix them together until they form into a tight ball, combining everything. You want to ensure they are so mixed together that you're not seeing individual cauliflower or quinoa florets, it's all one big mixture. That's how you'll ensure the meatballs will hold together!
- Heat the coconut oil in a pan over medium high heat. While it's heating, use a tablespoon measurer to form one raw meatball and shape into a ball with your fingers. You can place them on a plate while the oil heats.
- Add one meatball to test the oil. Cook on one side for about 1-2 minutes, turning on all sides onto fully cooked inside and out, about 4 minutes. You can add as many meatballs as can fit in the pan without overcrowding it, cooking them all for about 4-5 minutes turning on each side, to cook them through.
- Lower/turn the heat off. When the heat has cooled down, add in the tomato sauce. You want to do this because if the pan is too hot, the sauce will spew and the heat can be dangerous while so hot. Coat the meatballs in the sauce and then remove the pan from the stove.
- You can add in all the spaghetti to combine so they are also fully sauced, or just add a dollop of sauce into each spaghetti serving if you aren't serving it all at once, then add the meatballs you want on top of the spaghetti. It's up to you how to want to serve it basically!
- Enjoy!
Nutrition Facts : Calories 160 kcal, Carbohydrate 28 g, Protein 6 g, Fat 3 g, SaturatedFat 1 g, Sodium 407 mg, Fiber 3 g, Sugar 3 g, ServingSize 1 serving
VEGAN SPAGHETTI AND MEATBALLS
Want meatballs without the meat? This vegan spaghetti and meatballs is the best recipe you'll find: complete with vegan Parmesan on top.
Provided by Sonja Overhiser
Categories Main Dish
Time 40m
Number Of Ingredients 14
Steps:
- Boil 1/2 cup water. Place the oats in a bowl and cover with the boiling water. Soak 5 minutes until the water is fully absorbed.
- Meanwhile, wash and dry the red potatoes, leaving the skin on. Chop them into quarters and place them in the bowl of a food processor. Pulse until the texture is evenly chopped and has a consistency like rice (scrape once and pulse again to ensure there are no large chunks). Transfer the potatoes to a clean, dry towel and squeeze out the moisture by wringing the towel a few times (using a dark towel is best because the red skin can color the towel). Then measure out 1 1/2 cups of the chopped potatoes (discard any remaining).
- Peel the garlic. To the food processor, add the cashews and garlic and process until finely chopped. Add the potatoes, soaked oats, oregano, onion powder, chili powder, cumin, kosher salt, and black pepper. Pulse a few times until fully combined.
- Form the potato mixture into about 1-inch wide balls by squeezing the dough together, then rolling it lightly, making about 28 in all. Place the balls on a parchment-lined baking sheet. When ready to fry, cover the entire bottom of a large frying pan with a layer olive oil and heat at just over medium heat. Place the balls into the oil; it should lightly bubble when the balls meet the oil (if not, adjust the heat). Fry the balls in two batches, turning each one frequently until all sides are golden brown, about 8 to 10 minutes per batch. Take care of the hot oil, as it may spit. Remove the balls to a plate lined with paper towels. (Alternatively, you can bake the balls in a 400F oven on a parchment-lined baking sheet. Bake 15 minutes, then flip and brush with olive oil; bake another 25 minutes until browned and crisp.)
- Meanwhile, bring a large pot of salted water to a boil for the pasta. Boil the pasta until al dente, following the package instructions. If the pasta finishes before the meatballs, place it back into the pan with a drizzle of olive oil to prevent sticking.
- Serve the meatballs with the pasta covered in high-quality marinara sauce (your favorite brand, or homemade if desired), and top with Vegan Parmesan.
Nutrition Facts : Calories 503 calories, Sugar 3.9 g, Sodium 618.6 mg, Fat 12.6 g, SaturatedFat 2.5 g, TransFat 0 g, Carbohydrate 81.6 g, Fiber 7 g, Protein 15 g, Cholesterol 0 mg
VEGAN SPAGHETTI AND MEATBALLS
This vegan spaghetti and meatballs recipe will satisfy your Italian cravings by making meatballs out of red kidney beans. Not only are they vegan, but they are fat-free, full of fiber and lower in calories than ground meat. Canned kidney beans are quite soft, so in this recipe it is better to use dried beans and slightly undercook them. You can also try using canned pinto beans or black-eyed peas for more texture.
Provided by Heather Nauta
Categories Beans
Time 50m
Yield 2 serving(s)
Number Of Ingredients 14
Steps:
- To use dried beans in this recipe, they must be fully cooked before you begin. You should soak kidney beans in lots of water overnight, then drain. Cover them by 2 inches with fresh water, do NOT add any salt, and gently boil them for 1 hour. Adding a bit of kombu (seaweed) to the water while they cook will improve their digestibility.
- To use canned beans, look for one that doesn't have any salt listed in the ingredients. Before using, rinse and drain the beans.
- Mash the cooked kidney beans and season. Add flour as needed to bind them together. Form this into small balls, and bake at 350 degrees F for 20-30 minutes.
- Saute the garlic in olive oil, then add the tomatoes and seasonings. Leave this to simmer.
- Bring a pot of lightly salted water to a boil and add the noodles. They will take about 10 minutes to cook.
- Drain the noodles, and stir in a small amount of tomato sauce with them. Serve with more sauce and topped with 3-4 'meatballs'.
Nutrition Facts : Calories 790.3, Fat 5.6, SaturatedFat 0.9, Sodium 1475.5, Carbohydrate 158.1, Fiber 18.1, Sugar 22.4, Protein 30.6
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