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When I was growing up, spaghetti with “meatballs” night meant cheese-filled pasta smothered in a red sauce and resting on a bed of juicy, savory meatballs. But as an adult in 2023, with kids who are vegetarian and trying to eat more vegan dishes, I’ve grown accustomed to my mom’s delicious vegan version of this classic favorite. While not overly complicated, it has become one of our family’s all-time go-to dinners because it’s easy to make, packed with flavor, and full of nutrition! With some creativity and an open mind, I’m sharing how my mom puts together the ultimate Vegan Spaghetti and “Meatballs” dish that will keep everyone happy at the dinner table for years to come!
Mom’s Vegan Spaghetti and “Meatballs”: A dish that’s full of flavor and love!
If you’re looking for a delicious and nutritious vegan meal that the whole family can enjoy, look no further than Mom’s Vegan Spaghetti and “Meatballs”! This vegan twist on the classic spaghetti and meatballs dish is sure to please even the pickiest of eaters. Using vegan-friendly ingredients like lentils and mushrooms, this dish is packed with protein, vitamins, and minerals. Plus, it’s easy to make – just mix all the ingredients together in one pot and you’re done! So if you’re looking for a tasty vegan dinner option that everyone will love – give Mom’s Vegan Spaghetti and “Meatballs” a try!
Mom’s Vegan Spaghetti and Meatballs
Health Benefits
Lentils
Lentils are a humble yet superfood that has been a staple food for many cultures for thousands of years. They are highly nutritious, containing protein, fiber, B vitamins, minerals, and phytonutrients. Lentils have been declared a superfood and have many potential health benefits, including being cardioprotective, anti-inflammatory, anticancer, and anti-obesity. These have been found to boost heart health, prevent cancer, aid weight loss, and boost gut health.
Mushrooms
For centuries, mushrooms have been celebrated for their medicinal properties and their potential to aid in the prevention of diseases such as cancer. Mushrooms contain essential vitamins and minerals, including potassium, vitamin B6, niacin, and selenium, which are all vital components for a healthy immune system and lower blood pressure. In addition, research has shown that mushrooms can help promote weight loss and even provide vitamin D.
Tomato Paste
Tomato paste is a versatile and convenient ingredient that offers numerous health benefits. It is a rich source of antioxidants, iron, potassium, and B vitamins. Lycopene, a powerful antioxidant found in tomato paste, helps to protect the body against cellular damage caused by free radicals. Vitamin C, another key nutrient in tomato paste, supports the immune system, promotes tissue repair, and aids in collagen formation.
Nutritious, Delicious, and full of Love!
Mom’s Vegan Spaghetti and “Meatballs”
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Mom's Vegan Spaghetti and "Meatballs"
Ingredients
Let's gather the ingredients!
- 1 cup brown lentils rinsed and drained
- 8 ounces mushrooms chopped
- 1 medium onion chopped
- 3 cloves garlic minced
- ¼ cup all-purpose flour
- 3 tbsp soy sauce
- 2 tbsp tomato paste
- 1 tsp oregano chopped
- 1 tsp thyme chopped
- kosher salt and black pepper to taste
- 1 pound spaghetti vegan
- 6 cups marinara sauce
- 1 sprig basil chopped
Instructions
Let's Begin!
"Meat" balls
- In a large saucepan combine the lentils and 1 cup of water. Bring to a boil, then reduce the heat. Cover and simmer for 15 minutes.
- Add the mushrooms, onion, and garlic. Cover and cook for about 15 minutes more minutes or until the lentils are tender. Uncover and cook until any remaining liquid has evaporated.
- Stir in the flour, soy sauce, tomato paste, oregano, thyme, onion powder, salt, and pepper. Cook, stirring occasionally, over low for about 10 minutes or until liquid is absorbed and the pan is very dry. Spread the mixture in a shallow baking pan; cool completely.
- Preheat the oven to 325°F. Line a baking pan with parchment paper. Scoop out 2 tablespoons worth of the lentil mixture, shape it into a ball, and place it in the prepared pan. Repeat to make about 20 lentil balls.
- Bake for 30 minutes or until lightly browned and crisp.
Pasta
- Meanwhile, cook the spaghetti according to package directions, then drain. Drizzle with olive oil to avoid sticking to each other.
- Heat the marinara sauce in a saucepan, and season with salt and pepper to taste.
- To serve, top the spaghetti with lentil balls and top with the marinara sauce. Sprinkle with basil.
- Serve and enjoy with family and friends!
Nutrition
For More Vegan Recipes
I’ve provided a list of vegan dishes that are all made completely of ingredients from plants. Additionally, they make a wonderful addition to any vegan dish. These are tasty even for meat eaters. And for more vegan recipes, subscribe to our newsletter!
2. 5-ingredient Vegan Sour Cream
3. Authentic Vegan Mexican Enchiladas
5. Mom’s Date Turnover Cookies
Conclusion
As my mom proudly served up her vegan “meatballs” and spaghetti, it was clear that vegan cooking can be a tasty and nutritious lifestyle choice. We were all amazed by the deliciousness of her plant-based dishes and that the flavors could captivate us just as much as a meat-based version of the same dish. The creative use of products like lentils and mushrooms to replace meat pleased all of our palettes. As I now work to try more vegan dishes myself, I have no doubt this is something I can easily adopt into my everyday meals for years to come.
So take some time to try out this recipe or something like it using different vegetables or spices – we know you won’t regret it! Let us know what you think about our vegan spaghetti and “meatballs” by leaving a comment below!
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