SPAGHETTI AND VEGAN MEATBALLS

SPAGHETTI AND VEGAN MEATBALLS

Spaghetti and Vegan Meatballs is a comforting plant-based classic that brings together the best of Italian-inspired cuisine with the wholesomeness of lentils. This single-serve recipe features perfectly cooked spaghetti topped with hearty lentil meatballs made from a flavourful blend of lentils, oats and garlic. Simmered in a rich marinara sauce and lightly drizzled with olive oil, it’s a satisfying dish that’s both nutritious and deeply satisfying. Whether you’re preparing a quick weekday dinner or treating yourself to a comforting solo meal, this recipe provides protein, fibre, and soul-warming flavour. It’s a fantastic alternative to traditional meatballs, ideal for those following a vegan or vegetarian lifestyle. Pair with a crisp green salad or roasted vegetables for a well-rounded meal.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Italian

PREPARATION/TECHNIQUES

Simmer, Boil, Pan-Fry

OCCASION/HOLIDAY

Valentine’s Day, Anniversary, Christmas

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, High Fibre, Quick & Easy, Dairy-Free, Low Cholesterol, Healthy

DISH TYPE

Pasta

INGREDIENTS

There are the following ingredients for Spaghetti and Vegan Meatballs:

• 1 cup cooked spaghetti

• ¼ cup lentil meatballs (made with lentils, oats, garlic)

• ½ cup marinara sauce

• 1 tsp olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 469.2 kcal

• Fat: 19.1 g

• Saturated Fat: 5.4 g

• Carbohydrate: 53 g

• Sugar: 7.3 g

• Sodium: 615.3 mg

• Fiber: 4.9 g

• Protein: 19.6 g

• Cholesterol: 42.4 mg

• Vitamin D: 0.1 mg

• Calcium: 54.2 mg

• Iron: 2.8 mg

• Potassium: 635.2 mg

• Trans Fat: 0.7 g

PREPARATION

These steps are followed for the preparation of Spaghetti and Vegan Meatballs:

• Prepare Meatballs: Combine cooked lentils, oats and minced garlic. Form into small balls and lightly pan-fry until browned on all sides.

• Heat Sauce: In a saucepan, warm the marinara sauce over medium heat. Add the browned meatballs and let simmer for 5 to 7 minutes.

• Cook Pasta: Meanwhile, boil spaghetti in salted water until al dente. Drain and drizzle with olive oil.

• Assemble: Place spaghetti on a plate, spoon over the sauce and meatballs.

• Serve: Garnish with fresh herbs or nutritional yeast if desired. Serve immediately while hot.

PREP TIME

10 minutes

COOKING TIME

15 minutes

TIPS

Here are some helpful tips for Spaghetti and Vegan Meatballs:

• Consistent Size: Roll meatballs uniformly to ensure even cooking.

• Prevent Sticking: Lightly oil your hands when shaping the meatballs.

• Extra Flavour: Add herbs like oregano or basil to the lentil mixture.

• Marinara Shortcut: Use a good-quality jarred sauce or prepare your own in advance for a fresher taste.

VARIATIONS

• Grain Swap: Substitute spaghetti with zucchini noodles or gluten-free pasta.

• Add Veggies: Include sautéed mushrooms or spinach in the marinara for more nutrients.

• Cheesy Touch: Sprinkle vegan parmesan on top before serving.

• Spicy Option: Stir chilli flakes into the sauce for heat.

PREPPING AND STORAGE

• Fridge: Store any leftover meatballs and sauce in an airtight container for up to 3 days. Reheat on the stove for the best texture.

• Freezer: Freeze cooked meatballs and sauce separately for up to 1 month. Thaw overnight and reheat thoroughly.

• Make-Ahead Tip: Prepare and shape meatballs in advance; store them in the fridge for up to 24 hours before cooking.