Walnuts and pecans, combined with mashed chickpeas and Italian-style flavorings, make for an easy and surprisingly realistic “meatball!” Serve this Spaghetti and Vegan “Meatballs” dish with a green salad and whole grain garlic bread and you have a yummy, kiddo-friendly meal.

This tasty recipe is very versatile! If you want to keep these delicious vegan “meatballs” gluten-free, be sure to use certified gluten-free, quick cooking rolled oats. If you need to make them nut-free, simply use sunflower seeds in place of the walnuts and pecans! Now that’s a tasty, plant-based “meatball!”

1

ABOUT THE RECIPE:

This classic Italian-American staple, made vegan, will certainly impress your family. Walnuts and pecans, combined with mashed chickpeas and Italian-style flavorings, make for an easy and surprisingly realistic “meatball”! If you want to keep it gluten-free, use certified gluten-free, quick cooking rolled oats and gluten-free spaghetti in this recipe. Serve these Spaghetti and Vegan “Meatballs” with a simple salad and crusty bread and you have a hearty, kiddo-friendly meal.

Makes 4 servings

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INGREDIENTS:

1½ tablespoons extra-virgin olive oil, divided
1 cup walnut halves and/or pieces (see note for substitution)
½ cup pecan halves (see note for substitution)
1 teaspoon Italian seasoning blend
½ teaspoon garlic powder
¼ teaspoon sea salt
1⁄3 cup quick cooking rolled oats (use gluten-free, if needed)
1 cup cooked chickpeas (garbanzo beans), drained and rinsed, if canned
1⁄3 cup diced sweet onion
2 cups plus 3 tablespoons prepared vegan marinara sauce, divided
¾ to 1 pound (12 to 16 ounces) whole-grain spaghetti (use gluten-free if needed)

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INSTRUCTIONS:

Preheat the oven to 325 degrees F. Line a medium baking pan with unbleached parchment paper. Coat the parchment paper with ½ tablespoon olive oil.

Put the walnuts, pecans, Italian seasoning, garlic powder, and salt in a blender (or food processor), and process into coarse crumbs. Transfer the walnut mixture to a large bowl. Add the rolled oats and stir to combine.

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Put the chickpeas, onion, and 1 tablespoon olive oil in the blender, and process into a very chunky purée. Add the chickpea mixture to the walnut mixture and stir to incorporate. Add 3 tablespoons marinara sauce and stir to combine.

Spoon out about 3 tablespoons of the walnut–chickpea mixture and roll it into a very compact ball. Continue in this way to make 12 to 14 “meatballs.” Arrange the “meatballs” on the lined pan, rolling each in a bit of the olive oil that is coating the parchment paper. Bake for 15 minutes. Increase the heat to 350 degrees F and bake for 35 to 45 minutes more, or until the “meatballs” are firm and golden. (Gently rotate each “meatball” halfway through cooking.)

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Bring a large pot of salted water to a boil. Add the spaghetti and cook, stirring occasionally, until tender but firm. Drain the spaghetti. Meanwhile, put 2 cups of marinara sauce in a medium-sized saucepan and heat to simmering.

To serve, put one-quarter of the spaghetti into each of four pasta bowls, and top with three “meatballs.” Ladle marinara sauce over the top and serve immediately.

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Chef’s note: If you are cooking nut-free, use sunflower seeds (roasted or raw) in place of the walnuts and pecans.

Ingredients

Directions

1

ABOUT THE RECIPE:

This classic Italian-American staple, made vegan, will certainly impress your family. Walnuts and pecans, combined with mashed chickpeas and Italian-style flavorings, make for an easy and surprisingly realistic “meatball”! If you want to keep it gluten-free, use certified gluten-free, quick cooking rolled oats and gluten-free spaghetti in this recipe. Serve these Spaghetti and Vegan “Meatballs” with a simple salad and crusty bread and you have a hearty, kiddo-friendly meal.

Makes 4 servings

2

INGREDIENTS:

1½ tablespoons extra-virgin olive oil, divided
1 cup walnut halves and/or pieces (see note for substitution)
½ cup pecan halves (see note for substitution)
1 teaspoon Italian seasoning blend
½ teaspoon garlic powder
¼ teaspoon sea salt
1⁄3 cup quick cooking rolled oats (use gluten-free, if needed)
1 cup cooked chickpeas (garbanzo beans), drained and rinsed, if canned
1⁄3 cup diced sweet onion
2 cups plus 3 tablespoons prepared vegan marinara sauce, divided
¾ to 1 pound (12 to 16 ounces) whole-grain spaghetti (use gluten-free if needed)

3

INSTRUCTIONS:

Preheat the oven to 325 degrees F. Line a medium baking pan with unbleached parchment paper. Coat the parchment paper with ½ tablespoon olive oil.

Put the walnuts, pecans, Italian seasoning, garlic powder, and salt in a blender (or food processor), and process into coarse crumbs. Transfer the walnut mixture to a large bowl. Add the rolled oats and stir to combine.

4

Put the chickpeas, onion, and 1 tablespoon olive oil in the blender, and process into a very chunky purée. Add the chickpea mixture to the walnut mixture and stir to incorporate. Add 3 tablespoons marinara sauce and stir to combine.

Spoon out about 3 tablespoons of the walnut–chickpea mixture and roll it into a very compact ball. Continue in this way to make 12 to 14 “meatballs.” Arrange the “meatballs” on the lined pan, rolling each in a bit of the olive oil that is coating the parchment paper. Bake for 15 minutes. Increase the heat to 350 degrees F and bake for 35 to 45 minutes more, or until the “meatballs” are firm and golden. (Gently rotate each “meatball” halfway through cooking.)

5

Bring a large pot of salted water to a boil. Add the spaghetti and cook, stirring occasionally, until tender but firm. Drain the spaghetti. Meanwhile, put 2 cups of marinara sauce in a medium-sized saucepan and heat to simmering.

To serve, put one-quarter of the spaghetti into each of four pasta bowls, and top with three “meatballs.” Ladle marinara sauce over the top and serve immediately.

6

Chef’s note: If you are cooking nut-free, use sunflower seeds (roasted or raw) in place of the walnuts and pecans.

Spaghetti and Vegan “Meatballs”
If you are craving a classic Italian-style dish, I hope you will give these hearty vegan “meatballs” a try!
Recipe from Chef Laura Theodore’s cookbook: JAZZY VEGETARIAN: Lively VEGAN Cuisine That’s Easy and Delicious, 10th Anniversary EditionLearn more about this wonderful book and purchase a signed copy HERE
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