SPAGHETTI WITH SAVOURY LENTIL MEATBALLS
The Spaghetti With Savoury Lentil Meatballs is a flavourful vegan twist on a classic Italian comfort food. This dish pairs tender and protein-rich lentil meatballs with perfectly cooked spaghetti and a rich marinara sauce. These lentil meatballs are ideal for those seeking a meat-free alternative that doesn’t compromise on taste, which is both hearty and nourishing. The oats help bind the lentils, while garlic and tomato paste infuse bold depth into every bite. Served with a ladle of marinara and fresh herbs, this plant-based pasta meal is both quick and comforting. The Spaghetti With Savoury Lentil Meatballs is perfect for busy weeknights or leisurely weekend dinners. These meatballs are made with minimal ingredients and simple preparation steps. It’s a reliable choice for those aiming to maintain a balanced and high-fibre diet. Serve warm with a side salad or crusty bread for a satisfying experience that’s packed with plant-based goodness.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Italian
PREPARATION/TECHNIQUES
Pan-Fry, Simmer
OCCASION/HOLIDAY
Casual Dinner, Valentine’s Day, Fall
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, High Fibre, Healthy, Quick & Easy, Low Fat
DISH TYPE
Pasta
INGREDIENTS
The following ingredients are required for the preparation of Spaghetti with Savoury Lentil Meatballs:
- 140 grams | 4.94 ounces | 1 cup cooked spaghetti
- 50 grams | 1.76 ounces | ¼ cup cooked lentils (for meatballs)
- 5 grams | 0.18 ounces | 1 tablespoon oats (binder)
- 15 grams | 0.53 ounces | 1 tablespoon tomato paste
- 3 grams | 0.11 ounces | 1 garlic clove, minced
- 125 milliliters | 4.23 fluid ounces | ½ cup marinara sauce
FULL NUTRITIONAL INFORMATION
- Calories: 385 kilocalories
- Protein: 16.1 grams
- Carbohydrate: 72.8 grams
- Sugar: 12.4 grams
- Fibre: 9.7 grams
- Fat: 3.95 grams
- Saturated Fat: 0.66 grams
- Sodium: 365 milligrams
- Potassium: 938 milligrams
- Calcium: 87 milligrams
- Iron: 4.78 milligrams
PREPARATION
- Make The Meatball Mix: In a bowl, mash the cooked lentils with a fork or potato masher until mostly smooth but slightly textured.
- Add Binders And Flavour: Mix in the oats, tomato paste and minced garlic. Season with a pinch of salt and black pepper. Stir until thoroughly combined.
- Shape The Balls: Roll the mixture into small meatballs, about 1 tablespoon each. You should get around 4 to 5 meatballs.
- Cook The Meatballs: Heat olive oil in a non-stick pan over medium heat. Add the meatballs and pan-fry for 6 to 7 minutes, turning to brown on all sides.
- Heat The Sauce: In a separate pan, warm the marinara sauce over low heat. Once hot, add the cooked meatballs and simmer for 2 to 3 minutes.
- Prepare The Pasta: Cook the spaghetti according to package instructions, drain and set aside.
- Assemble The Dish: Plate the cooked spaghetti and top with the lentil meatballs and marinara sauce. Garnish with fresh herbs if desired.
PREPARATION TIME
10 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for Spaghetti With Savoury Lentil Meatballs:
- Use Leftovers: If you have leftover lentils, this is a perfect way to repurpose them into a filling meal.
- Batch Preparation: You can double or triple the meatball mixture and refrigerate or freeze extras for future meals.
- Gluten-Free Option: Substitute with gluten-free spaghetti and certified gluten-free oats to make this meal suitable for coeliacs.
- Even Cooking: Don’t overcrowd the pan when frying meatballs to ensure they brown evenly on all sides.
VARIATIONS
- Add Herbs: Mix in dried basil, oregano, or Italian seasoning to the meatball mix for a more authentic Italian flavour.
- Protein Boost: Add a tablespoon of nutritional yeast or finely ground sunflower seeds for added protein and texture.
- Veggie Twist: Grate in a tablespoon of carrot or courgette to the meatball mix for extra nutrients and moisture.
- Spicy Version: Stir in a pinch of chilli flakes or a dash of hot sauce for a spicier profile.
PREPPING AND STORAGE
- Refrigerate Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Lentil meatballs can be frozen separately for up to 1 month. Reheat by pan-frying or baking until heated through.
- Meal Preparation Friendly: Cook the pasta and meatballs in advance and store components separately. Reheat and combine just before serving for optimal freshness.
- Sauce Storage: Marinara sauce can be frozen separately in portions and defrosted when needed.
