Spaghetti with Bean Balls
Try this Spaghetti with Bean Balls recipe, or contribute your own.
Try this Spaghetti with Bean Balls recipe, or contribute your own.
- 1/3 cup sunflower seeds
- 1 small onion chopped
- salt
- 1 tablespoon tomato paste
- 1/4 teaspoon garlic powder
- 1 teaspoon soy sauce
- 1 teaspoon oregano
- 1/2 onion chopped
- 1 teaspoon basil
- black pepper
- 2 tablespoons nutritional yeast
- 1/2 tablespoon olive oil
- 1/4 cup dry red wine
- 1 large clove of garlic minced
- 1 large clove garlic minced
- 1 small pieces
- 1 15 oz can kidney beans
- 1/2 cup rolled oats (i used spelt oats)
- 1 can diced tomatoes (14 5 oz)
- fresh basil leaves cut into small pieces
- 9 oz whole wheat spaghetti
- 1/2 cup unsalted cashews
- Carbohydrate 131.868068566067 g
- Cholesterol 0 mg
- Fat 32.3141641226253 g
- Fiber 9.027975105637 g
- Protein 37.0472614489536 g
- Saturated Fat 4.90081350494375 g
- Serving Size 1 1 -3 people (374g)
- Sodium 48.402911635782 mg
- Sugar 122.84009346043 g
- Trans Fat 2.78754302561096 g
- Calories 921 calories
Step-by-step
- Cook the spaghetti according to the instructions on the package.
- Rinse and drain the kidney beans. Put them in a medium bowl and mash them well with a fork.
- In a medium pan, heat some oil and sauté the onions for 3 minutes.
- Add the minced garlic and cook for another minute.
- Add the sautéd onion and garlic to the mashed beans together with the spices, tomato paste, soy sauce, and oats.
- Put the sunflower seeds in a food processor and pulse until a fine meal is achieved. Add to the bean mixture and combine well.
- Season with salt and pepper.
- Form about 12-14 balls.
- Make the marinara sauce: In a medium pan, heat the olive oil over medium heat.
- Sauté the onions for 3 minutes, then add the garlic and the carrot. Cook for another 2-3 minutes.
- Stir in the tomato paste and cook for 2 minutes.
- Then deglaze with red wine and allow to evaporate.
- Add diced tomatoes and simmer for about 10 minutes.
- Season with oregano, salt, and pepper.
- Before serving add some fresh basil leaves.
- In a medium pan, heat some olive oil over medium heat and gently roast the bean balls for about 4 minutes until they are golden.
- Make the cashew Parmesan: Put the cashews, nutritional yeast, salt, and garlic powder in a food processor and pulse until a fine meal is achieved.
- Serve the spaghetti with the marinara and bean balls and sprinkle with Parmesan and fresh basil leaves.
A Weeknight Wonder: My Speedy Spaghetti with Bean Balls
Life as a working mom is a whirlwind. Between juggling deadlines, school runs, and after-school activities, finding time to cook a healthy and satisfying dinner often feels like an impossible feat. But I’ve discovered a secret weapon in my kitchen arsenal: this incredibly easy and surprisingly delicious Spaghetti with Bean Balls recipe. It's quick enough for a weeknight meal, yet flavorful enough to impress even the pickiest eaters (including my teenage son!). This isn't your grandma's spaghetti and meatballs – it's a vibrant, plant-powered upgrade that's packed with protein and flavor.
The best part? The bean balls are incredibly versatile. I often make a double batch on Sundays and keep them in the fridge for quick lunches or additions to salads throughout the week. The recipe itself is forgiving; you can adjust the spices to your liking and even swap out ingredients depending on what you have on hand. For example, I’ve substituted different types of beans, experimented with various herbs, and even added a pinch of red pepper flakes for a little kick. The possibilities are endless!
Why this recipe works for busy weeknights:
- Speed: The entire dish comes together in under 30 minutes, perfect for those evenings when time is of the essence.
- Simplicity: The ingredients are readily available at most grocery stores, making it easy to whip up on a whim.
- Flavor: The combination of savory bean balls, rich marinara sauce, and nutty cashew parmesan delivers a surprisingly complex flavor profile.
- Health: Packed with protein and fiber, this dish is a nutritious alternative to traditional spaghetti and meatballs.
- Make-Ahead Potential: Prepare the bean balls in advance, making dinner prep a breeze.
Beyond the Recipe: Making it Your Own
One of the things I love most about this recipe is its adaptability. It’s a great base for experimentation. Feel free to add your own personal touch! Here are a few ideas:
- Spice it up: Add a pinch of red pepper flakes to the marinara sauce or bean balls for a touch of heat.
- Get creative with veggies: Include finely chopped zucchini, bell peppers, or mushrooms to the marinara sauce for added nutrients and texture.
- Different beans: Experiment with black beans, chickpeas, or lentils instead of kidney beans.
- Herbs and spices: Don't be afraid to get creative with herbs and spices! Try adding a dash of smoked paprika, cumin, or coriander for unique flavor profiles.
- Cheese variations: If you’re not a fan of cashew parmesan, try using another vegetarian cheese or even a sprinkle of regular parmesan.
Serving Suggestions:
- Serve with a side salad for a complete and healthy meal.
- Add a dollop of vegan cream cheese or sour cream for extra richness.
- Garnish with fresh parsley or cilantro for a pop of color and freshness.
- Serve as a filling lunch or even pack it for a satisfying work lunch.
This Spaghetti with Bean Balls recipe is more than just a meal; it's a testament to the power of simple ingredients and a little creativity in the kitchen. It’s a recipe that has become a staple in our busy household, providing a healthy, delicious, and satisfying dinner that the whole family enjoys. So, give it a try – I'm confident it will become a weeknight favorite in your home, too!
A Note on Ingredients: Always opt for the freshest ingredients you can find. High-quality ingredients significantly impact the overall flavor of your dish. And don't underestimate the power of fresh herbs! A sprinkle of fresh basil really elevates the dish.
