Grandma style Vegan Meatballs w/ Spirulina Pesto & Spaghetti Squash

If you know me, you know I am Italian, and meatballs were a staple in my childhood. My mom would make the most delicious pan-fried meatballs and serve them on a fork right off the pan! They were the best right off the press!! I could not help but try and recreate this childhood favorite adding some superfoods and fiber to make these amazing Classic Italian style vegan meatballs. Yes, you heard it, Italian style. They taste pretty close to the real deal plus are filled with sprouted lentils and black beans for protein, nutritional yeast for more protein and for that authentic cheesy flavor, loads of garlic and heavy on the parsley, just like my family recipe.

Sprouted lentils are an amazing source of protein, and by pre-soaking and sprouting your lentils you can make them easier to digest and nearly double the protein content. Sprouting also neutralizes phytic acid and facilitates the bioavailability of nutrients like B vitamins and vitamin C. Some brands sell pre-sprouted lentils, or follow this easy guide to sprouting your lentils:

Pour dry lentils into a glass jar or large bowl. Fill the container with water: 1 cup of lentils to 3 cups of water.

1. Drain the water out of the container.

2. Rinse the lentils every 12 hours.

3. Watch for the sprouts (should take 1-3 days)

4. Dry and store the sprouted lentils.

Or feel free to purchase pre-sprouted lentils like these!

The other amazing component to this meal is the Spirulina. Spirulina is an alga and is loaded with various nutrients and antioxidants that may benefit your body and brain. Spirulina is thought to contain the highest quality protein available. This green superfood is a complete protein source boasting all 9 essential amino acids!

Do not worry about the taste of the spirulina in this pesto as you will not even taste it at all!!

A single tablespoon (7 grams) of dried spirulina powder contains (2Trusted Sources):

• Protein: 4 grams

• Vitamin B1 (thiamine): 11% of the RDA

• Vitamin B2 (riboflavin): 15% of the RDA

• Vitamin B3 (niacin): 4% of the RDA

• Copper: 21% of the RDA

• Iron: 11% of the RDA

• It also contains decent amounts of magnesium,
  potassium and manganese and small amounts of almost every other nutrient that
  you need.

For the Highest quality spirulina try The New Farmers!

Yield: -4+

Author: Courtney Capazzi

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Sprouted Lentil & Black Bean Italian Meatballs w/ Spaghetti Squash & Spirulina Pesto

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Prep time: 1 HourCook time: 1 H & 13 MTotal time: 2 H & 13 M

IngredientsUSMetric

Vegan Sprouted Lentil & Black Bean Meatballs

• 1-1/2 cups sprouted, cooked, and cooled lentils
• 1 15-oz can black beans (rinsed, drained & dried)
• 2 tbs olive oil
• 3 cloves garlic
• 1/2 cup nutritional yeast
• 1/2 cup shallot diced
• 1/4 tsp salt
• 1 cup fresh parsley
• 3 tablespoons hemp seeds
• 3 tbsp cassava flour or flour of choice
• 2 tbsp tomato paste
• 2 flax "eggs" (1 tbsp flax meal for 2.5 tbsp water per "egg")
• 2 1/2 tsp fresh oregano (or sub half the amount in dried)
• 1/2 tsp red pepper flakes
• 2 slices of paleo bread of choice (I choose Julian bakery) cubed

Spirulina Superfood Pesto

• 1 cup pine nuts, very lightly toasted (or sub nut of choice)
• ½ cup nutritional yeast
• 1 bunch fresh basil
• 1/2 cup fresh parsley
• 1 tbsp hemp seeds (optional)
• 1 tbsp water
• 2 cloves of chopped garlic (or sub 4 cloves precooked garlic)
• Sea salt
• Freshly ground black pepper
• 1/4 cup (or more) extra virgin olive oil
• 2 tbsp of fresh Spirulina paste (or sub 1 tbsp Spirulina powder) (optional)
• juice of 1 lemon

Spaghetti Squash Pasta

• 2 Large Spaghetti Squash
• 1 tbsp avocado oil
• salt and pepper to taste

Instructions

To Prepare the Meatballs

1. If you haven’t prepared your lentils yet, do so now (make sure it’s cooked and cooled completely before use). Prep/cook time does not include preparing sprouted lentils. I buy pre-sprouted lentils!
2. Preheat oven to 350 degrees F (176 C). Add rinsed, dried black beans to a parchment-lined baking sheet. Bake for 15 minutes or until beans appear cracked and feel dry to the touch (see beans in food processor photo). Remove beans from the oven and then increase oven heat to 375 degrees F (190C).
3. Heat a large (oven-safe) skillet over medium heat. Once hot, add water (or oil), garlic, and shallot. Sauté for 2-3 minutes, or until slightly softened, stirring frequently. Remove from heat (and reserve pan for later use).
4. Add black beans to a food processor along with garlic, shallot, sea salt, oregano, red pepper flake, and pulse into a loose meal (DON’T overmix). Then add cooked/cooled lentils, nutritional yeast, tomato paste, fresh basil and parsley, and flax eggs. Pulse to combine until a textured dough forms (you’re not looking for a purée, but it should be semi-tacky).
5. Put the mixture in a large bowl and add the cubed pieces of bread.
6. Taste and adjust flavor as needed, adding more salt for saltiness/depth of flavor, red pepper flake for heat, herbs for earthiness ect. If it’s too tacky or wet, add more flour or nutritional yeast and pulse to combine (we added a bit more).
7. Scoop out heaping 2-3 Tbsp amounts and gently form into balls using your hands. Add to a plate and refrigerate for 15 minutes.
8. Heat an oven-safe metal or cast-iron skillet over medium heat. Once hot, add a small amount of oil to prevent sticking, then add the meatballs. Sauté for a few minutes, gently turning the meatballs to get a slight crust on either side. Then transfer to the oven and bake for 20-30 minutes or until golden brown on the edges and slightly dry to the touch.
9. These meatballs are delicious as is, but you can add my vegan superfood pesto for extra flavor!! See recipe below.

For The Spaghetti Squash

1. Preheat Oven to 400F
2. Cut Spaghetti Squash in half and remove the seeds.
3. Place squash face up on a cookie sheet and drizzle with salt pepper and avocado oil.
4. Place in the oven for 45minutes to 1 hour depending on the size of your squash, or until soft.
5. When the squash is finished cooking, allow them to cool before pulling them apart with a fork to make a spaghetti like shape.
6. Top with Pesto and Meatballs to Enjoy!

For the Spirulina Pesto

1. Place all ingredients (except the olive oil) in a food process and pulse to combine.
2. As the mixture is pulsing slowly pour in the olive oil until you reach your desired consistency. Enjoy!

Ingredient Highlights: