Spaghetti Squash with Vegan Mushroom Meatballs

Serves 4

75 Minute Prep Time

By Morgan Shupe on January 19, 2015 , categorized in Dinner

Spaghetti Squash & Vegan Meatballs

Chef Morgan’s spaghetti and meat ball ingredient list probably isn’t similar to your Grandma’s, but it has flavor, fiber, vitamins and minerals. AND, it’s gluten-free and plant-based too!

Ingredients

  • 1 spaghetti squash
  • 1 cup water
  • Mushroom Meatballs :
  • ½ cup pecans
  • ½ cup walnuts
  • ½ carrot, chopped
  • 1 celery stalk, chopped
  • ⅔ cup mushrooms, chopped
  • 2 fresh sage leaves
  • ½ Tbsp fresh thyme
  • 1 Tbsp nutritional yeast
  • ¼ cup gluten-free oats, ground
  • Salt and pepper, as desired
  • Spaghetti Sauce :
  • 1 tsp olive oil
  • 2 garlic cloves, minced
  • 1 onion, diced
  • ½ tsp chili flakes
  • 2 Tbsp balsamic vinegar
  • 1 16oz can diced tomatoes
  • Salt and pepper, as desired
  • 2 fresh sage leaves, chopped

Preparation

  1. Preheat oven to 375F.

  2. Cut spaghetti squash in half and scoop out seeds. Place both halves cut side down into a baking dish with about ½” water in the bottom. Place in oven. Check after 30 minutes. If flesh is cooked through, remove from oven. If not, return to oven and check every 10 minutes. Allow squash to cool and rake the flesh with a fork to break up the strands.

  3. While squash is cooking combine pecans, walnuts, carrot and celery in food processor. Process until pureed.

  4. Add in mushrooms, herbs and nutritional yeast. Process until well combined.

  5. Mix in oats by hand.

  6. Season withsalt and pepper.

  7. Roll mixture into balls, about 2 tablespoons large. Place balls on baking sheet.

  8. Bake 20 minutes before flipping. Bake another 20-30 minutes or until browned and crunchy on the outside.

  9. While meatballs and spaghetti squash are cooking, heat olive oil in a saucepan. Add in garlic and onions cooking until onions are translucent. Add in chili flakes andbalsamic vinegar. Allow to cook for a few minutes or until vinegar is thick. Add in tomatoes and allow simmering for 15 minutes. Season with salt and pepper. Before serving sauce, stir in herbs.

  10. Scrape squash to get spaghetti-like noodles.

  11. Plate squash on 4 plates. Top each serving with sauce and “meatballs”.

Morgan Shupe

Morgan Shupe is a Vancouver chef, freelance recipe developer and regular contributor to Vega’s Expert Panel. Her amazingly delicious plant-based recipes for meals and smoothies are well-renowned at the Vega HQ kitchen—where she was formerly Vega’s Chef.

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