Black Bean Meatball Spaghetti

If hearty comfort food is what you’re looking for, you can’t beat this Black Bean Meatball Spaghetti! Enjoy a night of delicious Italian food with family and friends and serve this as the centerpiece! Serve it with a fresh leafy green salad and even some Garlic Waffle Breadsticks!

Garlic is antiviral, antibacterial, antifungal (including anti-mold), anti-parasitic, and rich in the phytochemical allicin, a sulfur compound that prevents disease.

Tomatoes contain their own variety of vitamin C that’s bioavailable to the lymphatic system and liver and supports the immune system.

Onions are high in the trace minerals zinc, manganese, iodine, and selenium, and help rejuvenate the skin and protect the lungs.

Black Bean Meatball Spaghetti

Ingredients:

Meatballs:

• 1 1/2 cups cooked black beans or 1 15 oz can, drained and rinsed
• 3/4 cups gluten-free oats
• 1/2 cup diced onion
• 3 garlic cloves, roughly chopped
• 2 tbsp tomato paste
• 1/2 tbsp onion powder
• 1 tsp paprika
• 1/2 tsp chili powder (optional)
• 1/4 tsp smoked paprika
• 1/2 tsp ground cumin
• 1 tsp dried oregano
• Sea salt, to taste (optional)

Marinara:

• 1 cup diced onion
• 4 garlic cloves, crushed or minced
• 6 cups crushed tomatoes
• 1/2 cup tomato paste
• 2 tsp dried basil
• 2 tsp dried oregano
• 2 tbsp coconut sugar
• 1 tsp red pepper flakes, to taste (optional)
• Sea salt, to taste (optional)
• 2 boxes (24 oz) gluten-free, grain-free spaghetti
• Fresh basil or parsley, for garnish

Directions:

To make the black bean meatballs, combine the black beans, oats, diced onion, garlic, tomato paste, onion powder, paprika, chili powder (if using), smoked paprika, ground cumin, dried oregano, and sea salt (if using) in a food processor and blend until smooth, scraping down the sides as needed.

Preheat oven to 400F/200C.

Form the mixture into balls (you should get about 14-16) and cook on a non-stick, oven-proof skillet on medium-high heat until browned on all sides. Transfer pan to oven or move the balls to a baking tray lined with parchment paper and bake for 20 minutes, until crispy.

While the black bean balls are in the oven, make the marinara by placing a non-stick saucepan on medium-high heat. Add the onion and cook for 3-5 minutes, until soft. Add the garlic and cook for a further 2 minutes. Add the crushed tomatoes, tomato paste, dried basil, dried oregano, coconut sugar, red pepper flakes (if using) and sea salt (if using). Cook uncovered, for 5-7 minutes, until slightly thickened and the flavors have infused.

Cook the pasta to package instructions. Drain and set aside.

Add the meatballs to the pan and coat with sauce.

To serve, place the cooked spaghetti in a serving bowl and top with meatballs, sauce and chopped fresh basil or parsley. Serve immediately.

Serves 4-6

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Categories: Fat Free, Nut and Seed Free, Baking, Main Dishes, Lunch, Dinner, Pasta, International, Italian, Holiday, Valentine's Day, Kid Friendly

This item posted: 14-Jun-2022

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