Vegan spaghetti and meatballs

Black beans, black olives and sundried tomatoes make tasty vegan meatballs to enjoy with your favourite pasta and a cheeky glass of red.

I can go for months without eating pasta, then something hits me and it’s all I feel like eating for weeks on end. And if the universe says “Eat pasta”, who am I to argue?

We’re in the deepest, darkest part of winter right now in New Zealand – perfect for home style comfort meals like spaghetti and meatballs. In this case they’re vegan meatballs made with my go-to base mixture of canned black beans, chia seeds and oats, as you might have seen before in my black bean burgers and gochujang bean balls.

This bean-chia-oat mixture really does seem to be the ultimate base for all kinds of plant-based burgers or balls. It holds together perfectly for frying or oven baking, and works with virtually any combination of herbs, spices or other flavourings. I also love that bread crumbs aren’t in there, so these are gluten free and more nutritionally dense.

Vegan meatballs with Italian flavours

In this take on vegan meatballs I’ve added finely chopped black olives and sundried tomatoes for a bit of an Italian flavour, and served them with spaghetti and a simple marinara sauce made with canned tomatoes and a splash of red wine.

This dinner met with great approval from the adults and the big kid in this house. The one year old threw hers across the room. Better luck next time, eh.

Making these meatballs doesn’t take long, and the meal is particularly quick to get on the table if you pre-make the meatballs and put them in the fridge for later. We’ll be adding this to our family meal rotation, for sure.

Quite good for you: three good things

Black beans are an excellent source of protein, with eight grams in one half cup serve. They’re also a great source of fibre, iron, magnesium and potassium, while being very low in fat.

Chia seeds are in here as an egg replacer but they also give a superfood boost, they’re high in antioxidants, omega-3 fatty acids, protein, fibre, calcium and the minerals manganese, magnesium and phosphorus.

Oats are filling, low GI and a good source of protein, fibre, manganese and magnesium. Oats aren’t just for breakfast!

Vegan spaghetti and meatballs

Black beans, black olives and sundried tomatoes make tasty vegan meatballs to enjoy with your favourite pasta and a cheeky glass of red.

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Prep time: 15 minutes

Cook time: 30 minutes

Total time: 45 minutes

Course: Main meals

Cuisine: Gluten free, Vegan

Servings: 4

Calories: 238kcal

Author: Quite Good Food

INGREDIENTS

For the vegan meatballs:

• 1 can black beans drained
• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 12 black olives (pitted, finely chopped)
• 4 sundried tomatoes finely chopped
• 2 cloves garlic crushed or finely grated
• 1 tsp dried sage
• 1/4 tsp salt
• Black pepper to taste
• Pinch of cayenne pepper (optional)

For the marinara sauce:

• 1 tbsp olive oil
• 1 onion finely chopped
• 2 cloves garlic crushed or finely grated
• 2 cans of chopped tomatoes
• 1 tsp sugar (or sweetener of your choice, optional)
• 1/4 tsp salt
• Splash of red wine (2-3 tbsp, optional)

INSTRUCTIONS

For the vegan meatballs:

• Mix 1 tbsp of chia seeds with 3 tbsp of water and set aside for 5-10 minutes to thicken into a gel.
• Put black beans into a mixing bowl and roughly mash with a potato masher.
• Add all other ingredients and mix well, it's easiest to use your hands.
• Roll into small, evenly sized balls (I made 16).
• If making ahead of time, refrigerate until later.
• The balls can be pan fried or oven baked.
• If pan frying, heat a little olive oil in a frypan (skillet) add balls and fry until golden, turning regularly.
• If oven baking, preheat oven to 210C (410F) fanbake. Arrange balls on a baking sheet and brush with olive oil (or spray oil). Bake for 15-20 minutes, or until firm and golden. Be careful not to overcook, otherwise the balls will dry out.
• Serve with your favourite regular or gluten free spaghetti, and marinara sauce (or your favourite store bought sauce).

For the marinara sauce:

• Heat olive oil in a large frypan (skillet). Add onion and garlic and cook for 5-10 minutes or until golden and softened.
• Add canned tomatoes, half a can of water and a splash of red wine.
• Cook over a moderate heat for about 30 minutes, stirring from time to time, until the sauce has thickened somewhat and the onion is completely cooked. Taste and adjust seasoning with sugar and salt. You don't have to add sugar, and you may not need to - I like to, to bring out the flavour of the tomatoes and get rid of any of the slight bitterness that come from canned tomatoes.
• You can also add fresh or dried herbs like basil or parsley, in the sauce or as a garnish, if you choose.

RECIPE NOTES

Nutrition information does not include pasta, or oil for frying or baking the vegan meatballs. You choose how much oil and pasta you'd like to use.

NUTRITION INFORMATION

Calories: 238kcal | Carbohydrates: 36.4g | Protein: 10g | Fat: 6.3g | Saturated Fat: 0.9g | Fiber: 12.4g

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