Vegan Spaghetti Squash & Beyond Cauliflower Meatballs Recipe

    
Chef Sky Hanka
Chef Sky Hanka

This comforting and savory low-carb vegan spaghetti and meatballs will leave you feeling satisfied and satiated. Plus, this recipe is high in vitamins and minerals such as calcium, iron, and potassium! Instead of wheat based pasta, I opted to use a tasty gluten-free and low carbohydrate alternative, spaghetti squash! 

How to Master Spaghetti Squash

The key to achieving 'al-dente' roasted spaghetti squash pasta is to not overcook it. In fact, remove it before it's completely cooked and let it rest on a sheet pan to finish, ensuring the ‘to the tooth’ pasta-like texture.

Utilize this technique to prepare spaghetti squash bowls or lasagna! During the warmer months try it out as a cold ‘noodle’ bowl, I think you’ll be pleasantly surprised.

How to Make a Better Vegan Meatball 

Achieving the perfect vegan meatball is all about mixing method and ingredient choice. Vegan meatballs are tricky when utilizing only vegetables and often there is a lot of added bread-crumbs or starch.

Classic meatballs contain a 'panade', a mixture of starch, panko or breadcrumbs, and liquid, dairy-based or stock. This helps prevent meatball 'shrinkage' and acts as a binder.

Luckily we don't have to worry about shrinkage with these vegan meatballs, the plant-based beyond beef patties gives it structure and a whopping 20 grams of protein per serving! 

Often restaurant kitchens delicately whip the meatball mix in a stand mixer for superior texture and even distribution of flavor. For this recipe we put some of the hardier ingredients into a food processor and then gently fold them into our beyond beef to achieve the perfect consistency. 

Mise en Place is a french term for "everything in its place" and in the culinary realm refers to the set up before cooking. Make sure you have all your ingredients, cookware, and take a breathe before starting the cooking process. 

Efficient vegan meal prep is all about time-management and mise en place.

How to Make Vegan Spaghetti Squash Pasta & Beyond Cauliflower Meatballs 

Prep time: 18 minutes

Cook time: 30-40 minutes

Servings: 4 each,  5-6 meatballs per serving 

Ingredients 

  • 1-2 Medium Spaghetti Squash 
  • 1  (25 oz) Jar Tomato Basil Pasta Sauce, store-bought or homemade 


For the meatballs (makes about 22 1-inch meatballs)

  • 1 lb. Beyond Meat Burger  
  • 1/2 Cup Cauliflower, florets 
  • ⅓ Cup lentils, canned, drained 
  • 2 Each Garlic Clove 
  • 1 Tablespoon Dried Oregano
  • 2 Tablespoon Fresh Parsley
  • 2 Tablespoon Fresh Basil 
  • 1 Teaspoon Smoked Paprika 
  • Red Pepper Flakes  
  • Pinch of Black Pepper and Sea Salt 

Tools

  • Knife & Cutting Board
  • Medium Bowl 
  • Sheet Tray lined with Foil 
  • Spatula & Tongs 
  • Medium Saute Pan 
  • Small Food Processor 

Technique 

Step 1: Start your squash 

Preheat the oven to 450 degrees fahrenheit and line a baking sheet with foil. Cut Spaghetti Squash in half lengthwise, and scoop out the seeds with a spoon.

Optional: Rub the inside of each half with oil and place cut-side down onto a sheet tray lined with foil. 

Bake for 25 minutes, then remove the tray from the oven and let the squash continue to sit on the hot tray for an additional 5 minutes. This step is the ‘carry-over’ cooking process, the squash will continue to steam itself once removed from the oven.

Once it’s done use a fork to scrape out the inside “spaghetti” from the shells into a bowl and set aside in a warm place or pan. 

If you aren’t using the squash right away, cool down the shredded ‘pasta’ in the fridge and store for up to 5 days. 

While the squash is roasting move on to step 2

Step 2: Prepare the meatballs

TBVeganMeatballPrep1

In the bowl of a small food processor in the bowl of a small food processor place the garlic, onion, fresh herbs, lentils and whole pieces of cauliflower. Pulse until coarsely chopped. 

If you don’t have a food processor, no worries! Purchase cauliflower rice pre-prepared and use 1-2 tablespoons each of dried garlic powder and onion powder, then experiment with dried herbs for added flavor.

Another way is to use a grater to ‘grate’ your cauliflower into rice and chop the fresh garlic and herbs. The lentils can be easily smashed with a fork and then folded into everything with the beyond meat. 

In a separate bowl mix the chopped ingredients into the beyond meat using a spatula until evenly combined. Form into 1” balls and set aside on a plate or sheet tray. Season with a pinch of salt and pepper. 

As a guide use a tablespoon measure to scoop your 1” meatballs; scoop and a half will typically yield a 1-inch meatball.

Step 3: Cook the meatballs and add the sauce 

Pre-heat a medium sized non-stick skillet over medium heat for 1 minute, then add oil of your choice or spray with a 1 second spray of coconut oil. Gently place Meatballs into the pan and let sear for 5 minutes, turning occasionally until lightly browned.

Add your pasta sauce and simmer for 20 minutes. 

You can also bake the meatballs in a 425 degree oven for 25 minutes. 

Step 4: Finish and Plate 

Combine the meatballs and marinara sauce with your spaghetti squash and top with vegan parmesan cheese and fresh herbs as desired, then dig in! 

Nutrition Tips

Serve this recipe with your favorite  Trifecta A La Carte mushrooms to increase fiber content and keep you stomach and body happy. 

Consuming a nutritionally balanced plant-based vegan diet can sometimes requires a bit of effort. Be sure to prioritize an intentionally stocked pantry and fridge with variety and value.

Want to load up on more amazing plant based recipes like this? Perfect your vegan meal plan with this free meal prep toolkit. A step by step guide that includes meal planning templates, plant based whole food lists, and RD advice for a healthy vegan lifestyle.

Get My Toolkit

meal prep recipes, easy recipes, weight loss recipes, vegan recipes, meatball recipe, easy meal prep, weekly meal prep, pasta, vegan pasta, healthy fat, vegan protein, gluten-free pasta, plant-based recipe, healthy, spaghetti squash recipe, 
Lunch, Dinner
American, Italian, Fusion
Lowcaloriediet, glutenfreediet, vegandiet, vegan, veganmealprep, lowcarbdiet, dairyfreediet, lactosefreediet, plantbaseddiet
TBVeganMeatballSquare

Spaghetti Squash Pasta and Beyond Meatball Recipe

Cook time: 40 min
Prep time: 18 min
Yield: 4
Print Recipe

Description

Herbs and spices combined with the beyond ‘beef’ and cauliflower create a robust flavor and high protein plant-based meatball. Top this dish with vegan parmesan, roasted cashews, and fresh herbs. For meal prepping remember to roast off extra squash to refrigerate for later meals. 

Ingredients

For the Meatballs

  • 1 lb. Beyond beef
  • 1/2 Cup Cauliflower florets
  • 1/3 Cup Lentils, canned, drained
  • 2 Each Garlic clove
  • 1 Tablespoons Dried oregano
  • 1 Teaspoon Smoked paprika
  • 2 Tablespoons Fresh parsley
  • 2 Tablespoons Fresh basil
  • 1-2 Medium spaghetti squash
  • 1 (25 oz) Jar tomato basil marinara

Instructions

  1. Preheat an oven to 425 degrees fahrenheit. Place spaghetti squash cut-side down on a foil-lined sheet tray and roast for 25 minutes.
  2. Remove from the oven and let sit on the baking tray for 5 minutes. Using a fork, scrape out the inside spaghetti and set aside.
  3. Place the beyond beef into a medium bowl, then combine all other meatball ingredients into a food processor, pulse till coarsely chopped. Mix with the beyond beef and form 1-inch meatballs
  4. Pre-heat a medium-sized non-stick skillet over medium heat, add oil.
  5. Sear meatballs in the pan for 5 minutes, turning occasionally. Add Pasta Sauce and simmer for 20 minutes
  6. To plate: combine with spaghetti squash and top with vegan parmesan, red pepper flakes, and fresh herbs.

Notes

  • Roasted spaghetti squash is a great low-carb and gluten-free pasta substitution for any pasta recipe.
  • Cooked squash and meatballs will hold up to 5 days in the fridge. Reheat in the microwave for 3 1/2 minutes or on the stovetop.
  • Meatballs can be frozen 'raw' for later use and cooked straight from the freezer.
  • If you make your own stocks at home, add the roasted spaghetti squash skins for flavor and color.

Nutrition facts

serves 4 each
Calories Per Serving: 400
% Daily Value
26% Total Fat 20g
0% Cholesterol 0mg
27% Sodium 610mg
12% Total Carbohydrate 33g
Sugars 11g
Protein 25g
Vitamin A
Vitamin C

Related Posts

June 02 2020
June 01 2020
May 30 2020