Every time someone is hesitant to try out plant-based meals, one of my favorite things to do is show them just how comforting and hearty these dishes can be. I have cooked plant-based dishes for so many friends and family and the plates never came back untouched.
But I get where the fear is coming from. Many vegan or vegetarian dishes you order in restaurants are so bland and packed with soy or other overly processed foods. Nobody wants to eat. Although, times are changing fast. With a growing community of plant-based munchers and flexitarians, the places that actually sell yummy plant-based foods are expanding at a rapid rate. Yeah to that!
Ready for a healthy, vegan makeover of an old time classic? then dive into this Italian-spired bowl of plant-goodness. I'm sure you will not miss the meat in this recipe. For all you know, you might even like this one better. We sure do!
Ingredients (serves 2)
Spaghetti of your choice for 2 people (half a small pack)
For the “meatballs”
1/2 cup uncooked, dried adzuki or ming beans
1 tablespoon extra-virgin olive oil
1/3 cup red onions, finely chopped
1 clove of garlic, minced
1/2 cup grated carrots
1/4 cup Panko breadcrumbs
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
Black pepper and sea salt to taste
1 flax/chia seed egg (see instructions) or 2-3 tablespoon peanut butter
For the veggie sauce
1/2 cup onions, chopped
2 cups celery, chopped
2 cloves garlic minced
1 cup carrot, chopped
3 cups tomatoes, chopped
1 teaspoon dried oregano
1 teaspoon dried rosemary
Black pepper and sea salt to taste
Directions
Flax/chia egg
- 1 egg = 1 tbsp chia seeds or ground flax seeds + 3 tbsps water. Mix and let sit for a few minutes.
For the “meatballs”
- Optional: Soak adzuki or mung beans for a few hours. The longer you soak them the faster they cook.
- Bring mung or adzuki beans and water to a gentle boil. When boiling, reduce the heat to simmer and cook until the beans are tender. This will take about 15-30 minutes (depending on whether you soaked them or not).
- Meanwhile, heat a skillet with cooking oil over medium heat. Saute the onions until soft and fragrant. This will take bout 5 minutes. Stir in the garlic and carrots and cook for a few minutes more.
- Combine cooked beans and onion mix with all other meatball ingredients, except for the “chia or flax egg”, in a food processor. Pulse a few times to combine the ingredients, then add the “egg” and pulse a few times more. Do not overdo to pulsing, the beans should still have some shape in them.
- To cook the meatball you have two options: if you are in a rush you can bake/fry them in a skillet with cooking oil too. When they start to brown, gently toss the pan to turn them.
Or you can bake them in the oven. Preheat oven to 425˚F or 220˚C. Roll the meatball mixture into balls and place them on a baking sheet lined with parchment paper. Lightly brush each “meatball” with a little olive or coconut oil. Bake until nicely browned. This will take about 25 to 30 minutes.
For the veggie sauce
- Heat a skillet or pot with cooking oil over medium heat. Saute onion until soft and fragrant. This will take about 3-5 minutes. 2. Stir in garlic, celery, and carrots. Cook for another 5 minutes. Stir regularly.
- Then add tomatoes and season with oregano, rosemary, salt and black pepper. Stir well and reduce the heat to low and cook for 10 to 15 minutes or until tomatoes are soft and sauce-like.
- Meanwhile, cook pasta in lightly salted water according to the instructions on the package. When al dente, drain in a colander and top with veggie sauce and meatballs.
Buon Appetito!!!
ALL CONTENT IS MINE AND ORIGINAL!
PICTURE(s) TAKEN WITH FUJI X-M1