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Spaghetti and Neatballs

Posted on Mar 10, 2018 by Chef Karla Williams








Meatless meatballs?! That is so neat!!! Melt in your mouth tender? Yep! Our meatless neatballs are a must try! We use the perfect combination of lentils, vegetables, and even walnuts to create a complete protein with irresistible texture. Paired with our Spiral Zucchini and Whole Wheat Spaghetti, this recipe is one for the record books.

 

 


 

Neatballs

 

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Ingredients:

 

1 teaspoon Olive oil
1 cup Yellow onion, small, diced
8 ounces Mushrooms, halved
2 Tablespoons Garlic, minced
2 Tablespoons Tamari
1 Tablespoon Chickpea Miso paste
2 cups Brown rice, cooked
1 cup Lentils, cooked
¼  cup Tomato paste
3 Tablespoons Nutritional yeast
1 Tablespoon Rosemary, fresh, minced
1 Tablespoon Thyme, fresh, minced
½  cup Old fashion oats
1 cup Walnuts, chopped
¼  teaspoon Black ground pepper
10 ounces H3 Marinara, see recipe below


 

Method:

 

  • Preheat oven to 375 degrees.
  • Heat a large skillet on medium heat.
  • Add olive oil.
  • Add onions. Sauté until translucent and caramelized. (About 5-7 minutes)
  • Add mushrooms to the food processor and pulse until they are finely minced but not reduced to a pulp.
  • Add mushrooms to pan with the onions, sauté for an additional 5-7 minutes.
  • Add tamari, miso, brown rice, tomato paste, nutritional yeast, garlic cloves, rosemary, thyme, black pepper and lentils to the pan, mix well.
  • Add oats to food processor, pulse briefly but not into a flour.
  • Add processed oats and walnuts to the pan.
  • Continue to cook on medium-low until the mixture is thick. Taste.
  • Allow mixture to cool.
  • Scoop 1 ounce balls and roll, place on a lightly greased sheet tray.
  • Bake at 375 degrees for 15-17 minutes.
  • Serve with marinara. 

 

 

Nutrition:  Servings: 10   |   Serving size: 3 ounces of Neatballs and 1 ounce of H3 Marinara on top   |   Calories: 210   |   Fat: 9 grams   |   Sodium: 220 milligrams   |   Carbohydrates: 23 grams   |   Protein: 8 grams   |   Fiber: 5 grams

 


 

Spiral Zucchini with Whole Wheat Spaghetti

 

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Ingredients:

 

¼  teaspoon

Olive oil

1 cup

Zucchini, spiralized

2 ounces

Whole wheat spaghetti, cooked

1 ounce

H3 Marinara, see recipe below

 

 

Method:

 

  • In a saute pan, add olive oil, zucchini, cooked whole wheat spaghetti and H3 Marinara
  • Cook on medium heat until warmed
  • Serve 

 

 

Nutrition:  Servings: 1   |   Calories: 110   |   Fat: 2 grams   |   Sodium: 80 milligrams   |   Carbohydrates: 20 grams   |   Protein: 5 grams   |   Fiber: 4 grams

 


 

H3 Marinara 

 

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Ingredients:

 

½  teaspoon

Olive oil

1 ½  each

Onions, chopped

¼  cup

Garlic cloves

¼  cup

Sherry

½  each

Carros, peeled and rough chopped

½  each

Celery stalk, rough chopped

5 pounds

Plum tomatos, canned

3 ounces

Tomato paste

1 each

Basil, fresh on stem

1 Tablespoon

Olive oil

½  teaspoon

Salt

¼  teaspoon

Ground black pepper

 

 

Method:

 

  • Preheat large pot with ½  teaspoon of oil
  • Add garlic, onions, carrot, and celery; caramelize down as dark as possible without burning
  • Pour in sherry, reduce until almost all the liquid is gone
  • Add tomatoes, tomato paste, and basil. Stir together
  • Bring to a simmer and cook down for at least 2 hours and until color darkens slightly  (DO NOT BOIL)
  • Puree with 1 Tablespoon. oil until smooth, in several batches, if necessary
  • Season with salt and pepper
  • Reheat and enjoy
  • Store leftovers in an airtight container

 

 

Nutrition:  Servings: 20   |   Serving size: ½  cup (4 ounces)   |   Calories: 45   |   Fat: 1 gram   |   Sodium: 300 milligrams   |   Carbohydrates: 6 grams   |   Protein: 1 grams   |   Fiber: 4 grams

 

 

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