Meatless Meatballs and Spaghetti Squash
Makes about 12 (2-inch) meatless meatballs
Gluten-free, nut-free
This recipe for meatless meatballs and spaghetti squash demonstrates how simple and delicious plant-based eating can be. Enjoying hearty, delicious meatballs without meat is as easy as blending a few simple ingredients in a food processor. Old-fashioned oats bind the ingredients together and add a terrific dose of fiber-filled whole grains. Canned beans provide density, flavor, fiber, and plant-based protein. (Animal protein has no fiber so it’s another great reason to turn to plants for your protein needs.) After baking, these meatless meatballs are sturdy enough to hold up to your favorite marinara. When served over spaghetti squash, you’ll get a low-carb, gluten-free, boost of nutrition and flavor!
Ingredients
1 cup old-fashioned oats, divided
1 small onion, peeled and quartered
4 large cloves garlic, peeled
1 (15.5-ounce) can of beans (black, pinto, and kidney work well), drained
2 tablespoons tomato paste or ketchup
2 tablespoons tamari, soy sauce, or coconut aminos
2 teaspoons dried oregano, basil, or Italian seasoning
1 (2-pound) spaghetti squash
1 (32-ounce) jar of your favorite marinara sauce
Directions
Preheat oven to 400ºF. Line 2 baking trays with parchment paper.
Cut the squash in half and place cut-side down on one baking tray. Add about ¼ of water to the tray and place in the oven. Roast for about 30 to 40 minutes. Test for doneness by inserting a sharp knife. If it pierces the skin easily, remove the squash from the oven.
Carefully scoop out the seeds and discard them. Use a fork to scrape squash into delicate strands.
Meanwhile, make the meatballs. Put 3/4 cup of the oats into the food processor and blend until finely ground. Add the onion and garlic and pulse until finely chopped. Add the beans, ketchup, soy sauce, herbs, and remaining ¼ cup of oats. Pulse several times until the ingredients are well-blended. Avoid overblending–the mixture should have some visible texture.
Shape the mixture into balls using a small portion scoop or tablespoon–using about 2 tablespoons per ball. Avoid making large meatballs which may end up being mushy. Arrange the meatballs on the second baking tray and bake for about 25 minutes, turning once or twice during baking to brown evenly. When done, remove the tray from the oven.
Heat the sauce over medium heat on the stove in a large, wide pan. Put the meatballs into the sauce and avoid overcrowding them. Spoon sauce over the meatballs and remove from heat when sauce is hot. (Freeze extra meatballs after baking and before adding to sauce.)
Serve the meatballs in the squash or bowls topped with meatballs and sauce.
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