Italian VEGAN meatballs and spaghetti - LOW FAT & GLUTEN FREE

This takes me back! (wavy lines signalling flash-back scene)  Sitting around the table, my brother and me getting the ‘evil eye’ from my Dad as we sucked up the strands of spaghetti into our puckered lips with exaggerated sound effects.  My father didn’t groom his patient parenting skills until later on in life, so didn’t quite appreciate two of his youngest falling about the dinner table in fits of giggles at the audio our food was creating, or the whips of red sauce on our cheeks as the pasta slapped up about our mouths.  He preferred children to be silent at the table (such a shame), but all it did was render us uncontrollable giggle boxes as we nervously tried to enforce his monastic mealtime silences. 

I have never attempted to make this dish.  My first years, all grown up and living in my own home, were not a smorgasbord of culinary successes. I didn’t earn the title ‘microwave queen’ for nothing you know.  And then when I turned vegan, back at the turn of the century (ha, now that makes it sound like it was so long ago in the deepest corridors of time) I never thought of making it, as I loathed TVP and just never got around to thinking how I could replicate it vegan style.  Until now.  And I am so blooming happy I did!


This is my recipe for Italian Spaghetti with Meatless Balls and tomato herb sauce

meatless balls
1 can black eyed peas
1 small onion finely diced
1/2 cup flour (I made these gluten free so I used a sorghum/chickpea flour mix)
1 tbs vegan Parmesan cheese
1 1/2 tbs tomato paste
1 tbs finely chopped parsley
1 tsp basil
1/2 tsp dried oregano
1/2 tsp garlic powder


Easy Italian Tomato sauce
1 tin chopped tomatoes
1 small onion finely chopped
2 cloves garlic finely chopped
2 tbs apple sauce
1 tbs red wine vinegar
1 tsp dried oregano
1 tsp dried basil
1 tsp basil
1 tbs fresh basil
1/2 vegan stock cube
1 tsp salt
1/2 tsp black pepper
1/4 tsp chili powder
1 tbs oil to roll the balls in for cooking

*optional extra - add sliced mushrooms and chopped olives

Pasta or brown rice vermicelli noodles to serve.   (Or if you are on a low carb diet then shirataki tofu noodles are perfect)

ITALIAN SAUCE - METHOD
1.saute the onions and garlic until soft  TOP TIP - cook enough onions for the meatballs to so you save time/energy
2.add the remaining ingredients, bring to the boil and then simmer for 20-25 mins.

VEGAN MEATBALLS  - METHOD
1.put the peas into a bowl and then use a hand blender (or masher) to blend to a pulp
2.saute the onions until soft
3.put the flour into a bowl with 1/4 cup of water and mix well.
4.put the onions, flour mix and herbs and spices into the bowl with the peas and mix well.
5.roll into balls (make them smaller than mine, they were giant) and put onto a baking sheet
6.pour the oil into the sheet and the gently roll the balls in the oil to cover
7.bake on 190/375 for 45 mins.  Roll them once or twice more during baking to brown evenly.

8.place the meatless balls into the sauce and coat them with it.  Cook through for 5 mins and then serve.  I used brown rice vermicelli noodles I brought from an Asian store.  So much cheaper than gluten free pasta.  Only 79p feeds 3-4!  TOP TIP!