Description
Comforting vegan spaghetti and meatballs bring Italian-inspired plant-based magic to dinner tables worldwide. Plant proteins and hearty marinara create a wholesome meal that satisfies cravings while honoring classic culinary traditions.
Ingredients
Scale
Protein and Base Ingredients:
- 1 (15 ounces / 425 grams) can brown lentils, drained and rinsed
- ½ cup walnuts, finely chopped
- 1 cup mushrooms, finely chopped
Binding and Flavor Ingredients:
- ½ cup breadcrumbs
- 2 tablespoons ground flaxseed
- 5 tablespoons water
- 1 tablespoon tomato paste
- 1 tablespoon soy sauce or tamari
- 1 teaspoon dried oregano
- ½ teaspoon smoked paprika
- Salt
- Black pepper
Preparation and Cooking Ingredients:
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 2 garlic cloves, minced
- 1 (24 ounces / 680 grams) jar marinara sauce
- 12 ounces (340 grams) spaghetti
- Fresh basil or parsley, for garnish
Instructions
- Craft a flax egg by whisking flaxseed with water in a small container, allowing the mixture to thicken and develop a gel-like consistency for approximately 5 minutes.
- Warm olive oil in a skillet over medium heat, sautéing diced onions until translucent and softened. Introduce minced garlic and sliced mushrooms, cooking until fungi release moisture and reduce in volume.
- Transfer the vegetable medley to a food processor, combining with lentils, chopped walnuts, breadcrumbs, tomato paste, soy sauce, oregano, paprika, and prepared flax egg. Pulse ingredients to create a cohesive mixture with slight textural variation.
- Preheat oven to 400F. Line a baking sheet with parchment paper. Carefully shape the protein mixture into uniform spheres, approximately 1½ inches in diameter.
- Arrange meatballs on prepared baking sheet, ensuring spacing between each. Roast for 25-30 minutes, rotating midway to ensure even golden-brown coloration and firm texture.
- Simultaneously, cook spaghetti according to package instructions in salted boiling water until al dente.
- Gently warm marinara sauce in a separate saucepan. Delicately nestle baked meatballs into the sauce, allowing them to simmer and absorb flavors for 5-10 minutes.
- Plate pasta, crown with herbed meatballs and sauce, and garnish with fresh basil or parsley for a vibrant finish.
Notes
- Swap Lentils Wisely: Choose green or brown lentils for the best texture and binding properties in vegan meatballs, avoiding red lentils which can become too mushy.
- Boost Umami Depth: Add a splash of mushroom-based worcestershire sauce or a pinch of nutritional yeast to enhance the savory, meaty flavor profile of the meatballs.
- Perfect Meatball Consistency: Don’t over-process the mixture; keeping some texture helps prevent dense, tough meatballs and maintains a more authentic feel.
- Gluten-Free Adaptation: Replace wheat breadcrumbs with gluten-free alternatives like almond flour or certified gluten-free breadcrumbs to make the recipe celiac-friendly.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Dinner, Lunch
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 180
- Sugar: 4g
- Sodium: 800mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 0mg