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Beanballs with Spaghetti

Good for dietary types:

Vegetarian, Vegan

Download the print version here

Prep Time:

15 minutes

Cook Time:

30 minutes

Difficulty level:

Medium

Serves:

Nutrition

Sodium:

383.3mg

Calories:

687 kcal

Protein

26.5g

Potassium:

587.7mg

Fibre:

23g

Carbohydrates:

104.5g

Fat:

11.4g

Saturated Fats:

1.7g

Polyunsaturated Fats:

3.8g

Monounsaturated Fats:

3.3g

Sugar:

9.3g

Vitamin A:

153.7%

Vitamin C:

150.4%

Calcium:

13.9%

Iron:

34.3%

About the Recipe

Looks like a meaty dish, but instead these mashed black beans make a perfect vegan alternative as well as being low in saturated fat they taste just as delicious.

I serve my bean balls with spaghetti, but you could serve with tagliatelle or linguini, or you could add cumin and coriander to the sauce and make it as part of a Mexican meal with wraps and guacamole.

These would be great to freeze for a quick meal on another night, if you want to batch cook.

Ingredients

For the beanballs

150g oats
30g ground flax seeds
2 x 400g tins of black beans
1 tsp onion powder
1 tsp garlic powder
1 tsp smoked paprika
mixed herbs
salt and pepper
tbsp Worcestershire sauce

For the tomato sauce

1 tin of tomatoes
mixed herbs
80g of frozen spinach
1 onion
1 red pepper
1 green pepper
3 cloves of garlic
Salt and pepper

To serve

300g of spaghetti dried

20g of ground cashews

1 tbsp nutritional yeast

Preparation

Steps

MEATBALLS

Ground up the oats using a food processer and leave to the side, mix the flaxseed, onion powder, garlic powder, smoked paprika, mixed herbs, salt and pepper along with the oats.
Drain and rinse the black beans, then mash them up into the dry mixture, using a fork, put the Worcestershire sauce and continue to mash until well incorporated. Use your hands to squash together and make into balls
Leave to rest in the fridge until ready to cook. They need a little while to solidify, so at least 20 minutes.

SAUCE

Slice the onions and fry in a pan on a high heat with some olive oil and minced garlic, leave to fry while slicing the peppers, add them to the pan and continue to fry until soft, stirring occasionally.
Add the tomatoes, salt pepper, mixed herbs, turn heat down and let simmer for about 20 minutes, put the spinach in after around 15 minutes.
While the tomato sauce develops put the beanballs in preheated oven around 180oC on a oiled sheet of grease proof paper. Cook for around 10-15 minutes.
Cook the spaghetti according to the instructions.
Put the bean balls in the sauce when cooked, if it seems too dry, add some water from the spaghetti pan, coat the balls with the sauce and serve laid over the spaghetti, sprinkle with ground cashews and nutritional yeast.