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pan-frying European
Spaghetti and Soyballs

Photo by: Mark Shapiro
Comments: 0
 

Recipe

Here’s an old standard with a contemporary vegan twist. You get the health benefits of soy, the great taste of tomato sauce and the satisfaction of comfort food.

Yield:  4 to 6 Servings

Ingredients

  • 8 oz (250 g) spaghetti 
  • ¼ cup (50 ml) dry bread crumbs 
  • 2 tbsp (25 ml) coarsely chopped fresh oregano leaves (or 2 tsp/10 ml dried) 
  • 1 tbsp (15 ml) coarsely chopped fresh parsley (or 1 tsp/5 ml dried) 
  • 1 tbsp (15 ml) whole wheat or unbleached all-purpose flour 
  • 1 package (14 oz/420 g) meatless meatballs (see Notes)
  • 4 cups (1 l) tomato sauce (see Notes) 
  • 3 tbsp (45 ml) olive oil
  • Grated vegan Parmesan cheese alternative, optional 

Directions

1. In a pot of boiling salted water, cook spaghetti for 8 minutes or until tender to the bite. Drain.

2. Meanwhile, in a bowl, combine bread crumbs, oregano, parsley and flour. Add meatballs and toss until evenly coated. Transfer to a plate, shaking off excess crumb mixture. Set aside.

3. In a pot, heat tomato sauce over low heat until heated through.

4. Meanwhile, in a large nonstick skillet, heat oil over medium-high heat for 30 seconds. Add meatballs and cook, turning, until lightly browned and crispy. Using a slotted spoon, transfer to tomato sauce. Simmer, uncovered, for 5 minutes or until heated through.

5. Divide hot spaghetti among plates. Spoon soyballs and sauce over top.

Notes

Substitute 14 oz (420 g) soy ground meat alternative for the meatless meatballs. Pinch off small pieces and roll into balls approximately 1 inch (2.5 cm) in diameter.

Soy meat alternatives come in a variety of textures. Those found in the refrigerated section of your supermarket tend to be moister than those found in the frozen section. The moist versions are easiest to work with when forming soyballs.

Use prepared tomato sauce or make your own.


© 2005 Maxine Effenson Chuck and Beth Gurney
 

Nutritional Information

Nutrients per serving (% daily value)

Nutritional information is based on 6 servings and does not include the optional vegan Parmesan cheese.

403kcal (20%)
72mg (7%)
12mg (20%)
39mcg RAE (1%)
778mg
64mg
23g
9g
8g
48g
0mg (0%)
1277mg (53%)
2g (11%)
14g (22%)
5mg (29%)
 

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