Vegan Spaghetti and Meatballs

Submitted by Heather Nauta

"This vegan spaghetti and meatballs recipe will satisfy your Italian cravings by making meatballs out of red kidney beans. Not only are they vegan, but they are fat-free, full of fiber and lower in calories than ground meat. Canned kidney beans are quite soft, so in this recipe it is better to use dried beans and slightly undercook them. You can also try using canned pinto beans or black-eyed peas for more texture."

 

• Ready In: 50mins
• Ingredients: 14
• Serves: 2

ingredients

• 1 cup dried red kidney beans or (14 ounce) can red kidney beans
• 1 pinch sea salt
• 2 teaspoons dried oregano
• 2 teaspoons thyme
• 1 tablespoon tomato juice (from can)
• 1⁄4 cup whole grain flour, approximately
• 2 garlic cloves, minced
• 1 teaspoon olive oil
• 1 (28 ounce) can diced tomatoes
• 1 pinch sea salt
• 2 teaspoons dried oregano
• 2 teaspoons dried thyme
• 2 teaspoons unrefined sugar
• 1⁄2 lb whole grain spaghetti noodles

directions

1. To use dried beans in this recipe, they must be fully cooked before you begin. You should soak kidney beans in lots of water overnight, then drain. Cover them by 2 inches with fresh water, do NOT add any salt, and gently boil them for 1 hour. Adding a bit of kombu (seaweed) to the water while they cook will improve their digestibility.
2. To use canned beans, look for one that doesn’t have any salt listed in the ingredients. Before using, rinse and drain the beans.
3. Mash the cooked kidney beans and season. Add flour as needed to bind them together. Form this into small balls, and bake at 350 degrees F for 20-30 minutes.
4. Saute the garlic in olive oil, then add the tomatoes and seasonings. Leave this to simmer.
5. Bring a pot of lightly salted water to a boil and add the noodles. They will take about 10 minutes to cook.
6. Drain the noodles, and stir in a small amount of tomato sauce with them. Serve with more sauce and topped with 3-4 'meatballs'.