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SPAGHETTI WITH BEAN BALLS

A yummy nutritious vegan twist on an italian classic. The vegan bean balls are also great just by themselves with a green salad and some dips such as guacamole or hummus. Or you could also use them to make wraps.

spaghetti-bean-balls
  • Total Time: 30m

Ingredients

Vegan Bean Balls

  • 15 oz can organic kidney beans (or 1 1/2 - 2 cups cooked beans)
  • 1/2 tbsp. olive oil
  • 1 large clove of garlic, minced
  • 1/2 onion, chopped
  • 1 tsp. oregano
  • 1 tsp. basil
  • 1 tbsp. tomato paste
  • 1 tsp. soy sauce
  • 1/2 c rolled oats (I used spelt oats)
  • 1/3 c heaped cup sunflower seeds
  • sea salt
  • black pepper

Chunky Marinara Sauce

  • 1/2 tbsp. olive oil
  • 1 small onion, chopped
  • 1 large clove garlic, minced
  • 1 carrot, cut into small pieces
  • 1 tbsp. organic tomato paste
  • 1/4 c dry red wine
  • 1 can diced tomatoes (14.5 oz)
  • 1 tsp. oregano
  • fresh basil leaves, cut into small pieces
  • sea salt
  • black pepper

Cashew Parmesan

  • 1/2 c unsalted cashews
  • 2 tbsp. nutritional yeast
  • 1/4 tsp. garlic powder
  • sea salt

Spaghetti

  • 9 oz whole wheat or quinoa or black bean spaghetti

Instructions

  1. Cook the spaghetti according to the instructions on the package.

Make Black Bean Balls

  1. Rinse and drain the kidney beans. Put them in a medium bowl and mash them well with a fork.
  2. In a medium pan, heat some oil and sauté the onions for 3 minutes. Add the minced garlic and cook for another minute.
  3. Add the sautéd onion and garlic to the mashed beans together with the spices, tomato paste, soy sauce, and oats.
  4. Put the sunflower seeds in a food processor and pulse until a fine meal is achieved. Add to the bean mixture and combine well.
  5. Season with salt and pepper.
  6. Form about 12-14 balls.

Make The Marinara Sauce

  1. 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.
  2. 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.
  3. Season with oregano, salt, and pepper. Before serving add some fresh basil leaves.
  4. 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

  1. Put the cashews, nutritional yeast, salt, and garlic powder in a food processor and pulse until a fine meal is achieved.

Plate It

  1. Serve the spaghetti with the marinara and bean balls and sprinkle with Parmesan and fresh basil leaves.
2016-03-25T10:46:04+00:00