Quick & Easy Meatless Meatballs
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Quick & Easy Meatless Meatballs
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These quick and easy meatless meatballs are a delicious surprise made with basic pantry staples and jam-packed with nutrients and wholesome goodness.
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Ingredients
For the meatballs
- 1 tablespoon olive oil
- 1 onion about ½ cup, chopped, small
- 3 cloves garlic minced and divided
- ¾ cup quick oats
- 15 ounce cannellini beans rinsed and drained, canned
- 1 tablespoon tomato paste
- 2 tablespoons Italian seasoning
- ½ teaspoon salt
- ½ teaspoon black pepper
For the sauce
- 1 tablespoon olive oil
- 1 clove garlic crushed
- ¼ teaspoon salt omit if tomatoes have salt
- 28- ounce crushed tomatoes can
- ½ teaspoon sugar optional
- 2 tablespoons Italian seasoning
For serving
- 12 ounces spaghetti
- Parmesan Cheese optional
Instructions
Prep:
- Preheat the oven to 350F and line a large baking sheet with parchment paper.
Make the meatballs:
- In a large skillet, heat the oil over medium heat. Sauté the onions and the two garlic cloves until softened, about 3 minutes.
- Transfer the onion mixture inside the bowl of your food processor. Add the quick oats, beans, tomato paste, 2 tablespoons Italian seasoning, salt, and black pepper. Put the lid on and pulse to combine until the beans become part of the coarse mixture. If you don’t have a food processor, use a potato masher to crush the beans into the mixture.
- Using your hands, form 12 to 16 balls and place them on the lined baking sheet.
- Bake for 15 minutes, carefully flipping them over halfway through.
Make the sauce:
- Meanwhile, in a large saucepan or skillet with sides, heat 1 tablespoon of oil over medium heat. Add the remaining garlic and sauté until fragrant, for about 1 minute. Pour the crushed tomatoes, salt (if using), crushed tomatoes, sugar (if using), and Italian seasoning. Simmer on low for 10 to 15 minutes while the meatballs are in the oven.
- Once the meatballs are ready, remove them from the oven, transfer them to the tomato sauce, and simmer for 15 minutes.
Cook the pasta:
- While the meatballs simmer in the sauce, cook the spaghetti according to the package directions. Drain and set aside.
Serve & Store:
- Serve 3 to 4 meatballs with sauce over the spaghetti and sprinkle parmesan cheese on top if desired.
- Refrigerate leftovers in an airtight container for up to 4 days or freeze, once cooled, for up to 3 months.
Notes
- You can also use old-fashioned or rolled oats for this recipe. I suggest you pulse them a little longer in the food processor to make sure they chop down small enough to absorb the ingredients.
Nutrition Information
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Serving
1 serving
Calories
652kcal
(33%)
Carbohydrates
119g
(40%)
Protein
25g
(50%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
6g
(30%)
Sodium
743mg
(31%)
Potassium
1467mg
(31%)
Fiber
16g
(64%)
Sugar
14g
(28%)
Vitamin A
575IU
(12%)
Vitamin C
22mg
(24%)
Calcium
264mg
(26%)
Iron
10mg
(56%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 652 kcal
% Daily Value*
| Serving | 1 serving | |
| Calories | 652kcal | 33% |
| Carbohydrates | 119g | 40% |
| Protein | 25g | 50% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 6g | 30% |
| Sodium | 743mg | 31% |
| Potassium | 1467mg | 31% |
| Fiber | 16g | 64% |
| Sugar | 14g | 28% |
| Vitamin A | 575IU | 12% |
| Vitamin C | 22mg | 24% |
| Calcium | 264mg | 26% |
| Iron | 10mg | 56% |
* Percent Daily Values are based on a 2,000 calorie diet.
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