Vegan meatballs with seafood sauce and spaghetti

There's nothing like a hot, comforting plate of spaghetti and meatballs. But the truth is, we could all benefit from eating a little less meat. There are healthier alternatives you can make to a family meal that transforms a calorie-laden dinner into a nutritious plant-based meal that everyone will enjoy. For example: vegan meatballs.

Today we bring you a delicious and meatless dish for traditional meatballs. It is as hearty and satisfying as its beefy counterpart. The best part is that it is packed with nutrients, and you can make the recipe in 45 minutes or less.

Traditional meatballs are typically made with beef, pork, turkey, or a combination of these meats. Although eating meat in moderation is totally fine, most recipes call for fatty cuts to keep the meatballs juicy and soft. Not to mention, meatballs are typically fried in oil first and then finished in the oven, adding even more calories to the dish.

Nutritional value of vegan meatballs

What makes these vegan meatballs a smart swap is that they are packed with plant-based protein, fiber, and healthy fats that will not only taste good, but will also make you feel good.

The recipe opts for chickpeas, which are a good source of protein for filling and an excellent source of fiber. Both flax and walnuts make a cameo appearance in these plant-based meatballs.
Flax seeds and walnuts contain a plant source of Omega-3 fatty acids, which have been linked to providing anti-inflammatory effects in the body and supporting heart health. Not to mention, a cup of walnuts adds a whopping 8 grams of fiber to this recipe.

In addition to the chickpeas, flax seeds, and walnuts, you'll be incorporating oatmeal into this recipe. Oats are 100 percent whole grain and contain magnesium, phosphorus, and vitamin B1 .

As for the sauce, you can expect a good dose of lycopene thanks to the tomatoes. Lycopene is an antioxidant that is associated with helping protect against certain chronic diseases such as heart disease and cancer.

Tips for cooking

• Swap the flaxseed for chia seeds if you prefer. It will allow the mixture to stick more easily, so you can use either one in the recipe.
• Fry the meatballs or air fry them for a crispier texture. Be sure to use a nonstick skillet if you are frying shallowly, as the mixture can stick to the pan.
• Add density by adding mushrooms. Mushrooms have a great meaty flavor and can be easily incorporated for a more springy texture.
• Put the meatballs in the marinara just before serving. Otherwise, the texture of the meatballs may soften as they absorb the liquid from the marinara sauce.

Ingredients

• 2 tablespoons of flax seeds + 5 tablespoons of water
• 1 can chickpeas, drained and rinsed
• 1 cup walnuts
• 1/2 cup oat flakes
• 3/4 cup Italian breadcrumbs
• 1 tablespoon soy sauce
• 2 tablespoons tomato paste
• 1/2 small onion
• 1-2 cloves of garlic
• 2 teaspoons Italian seasoning
• 1/2 teaspoon salt
• 700 grams of marinara sauce, to serve
• 450 grams of spaghetti

Preparation