Saucy Vegan Pasta with Soy Meatballs

Get ready to twirl your forks and dive into a bowl of pure comfort with my vegan pasta featuring juicy soy meatballs! This delightful dish is not only a celebration of flavor but also a testament to the healthful benefits of plant-based eating. Get ready to whip up a fun and inviting pasta party that will leave you craving more!🍽 Indulge in the ultimate pasta party experience with this vegan pasta featuring savory soy meatballs—a dish that not only satisfies your cravings but also nourishes your body from the inside out. Packed with protein, fiber, and an abundance of flavors, this pasta dish is a testament to the joy of plant-based eating. So, gather your ingredients, set the table, and get ready to enjoy a fun and inviting meal that celebrates the magic of vegan cuisine!  Let's look at some of this meals healthy benefits while were at it.  

**Health Benefits:**
 

- **Protein-Packed Meatballs:**
  - Textured soy protein (TVP) used in the meatballs is a rich source of plant-based protein, essential for muscle repair and growth.

- **Fiber-Rich Pasta:**
  - Vegan pasta made from whole grains provides dietary fiber, which aids in digestion, regulates blood sugar levels, and promotes heart health.

- **Nutrient-Dense Marinara Sauce:**
  - Marinara sauce made from tomatoes is rich in lycopene, a powerful antioxidant that may reduce the risk of certain diseases, including cancer and heart disease.

- **Heart-Healthy Olive Oil:**
  - Olive oil used for frying the meatballs and in the pasta sauce provides heart-healthy monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.

- **Flaxseed Powerhouse:**
  - Ground flaxseed used as a binder in the meatballs is high in omega-3 fatty acids, lignans, and fiber, offering various health benefits such as reducing inflammation and improving digestive health.

This meal comes together in like pronto! Just like making pasta with ground meat. Let's go.....

  

 

 (**Cook Time:**approximately 30 minutes, including prep and cook time**)

**Ingredients:**

*For the Soy Meatballs:*
- 1 cup textured soy protein (TVP)
- 1 cup vegetable broth
- 1/2 cup breadcrumbs
- 1/4 cup ground flaxseed
- 1/4 cup water
- 2 cloves garlic, minced
- 1 tablespoon nutritional yeast
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- Olive oil for frying- (enough to shallow fry the meatballs) Or use olive oil cooking spray

**For the Pasta:**
- 12 oz vegan pasta of your choice (spaghetti, penne, etc.) (I used rigatoni for this recipe)
- 1 jar marinara/pasta sauce (homemade or store-bought)
- Fresh basil leaves or parsley for garnish
- Vegan parmesan cheese (optional); or nutritional yeast

**Instructions:**

1. **Prepare the Soy Meatballs:**
   - In a bowl, combine textured soy protein (TVP) with vegetable broth. Let it sit for 10-15 minutes until the TVP absorbs the broth and becomes soft.

2. **Make the Flaxseed "Egg":**
   - In a small bowl, mix ground flaxseed with water and let it sit for 5 minutes to thicken, creating a flaxseed "egg".

3. **Mix and Form the Meatballs:**
   - To the rehydrated TVP, add breadcrumbs, minced garlic, nutritional yeast, dried oregano, dried basil, salt, pepper, and the prepared flaxseed "egg". Mix until well combined. Roll the mixture into small meatballs.

4. **Fry or bake the Meatballs:**

   - In a skillet, heat olive oil over medium heat. Add the meatballs and cook until golden brown on all sides, about 8-10 minutes. Remove from the skillet and set aside.  (If baking, please see instructions below).                                                               👇👇👇

5. **Cook the Pasta:**
   - Cook the vegan pasta according to the package instructions until al dente. Drain and set aside.

6. **Combine Pasta and Sauce:**
   - In a large saucepan, heat the marinara sauce or pasta sauce over medium heat. Add the cooked pasta to the sauce and toss until well coated.

7. **Serve and Garnish:**
   - Divide the pasta among serving plates or bowls. Top with the soy meatballs, fresh basil leaves or parsley, and vegan Parmesan cheese if desired or nutritional yeast.

If you prefer to bake the meatballs instead of frying them, you can follow these instructions:

1. Preheat your oven to 375°F (190°C).

2. Place the formed meatballs on a baking sheet lined with parchment paper or lightly greased with olive oil.

3. Bake the meatballs in the preheated oven for about 20-25 minutes, or until they are golden brown and cooked through, flipping them halfway through the baking time for even cooking.

4. Once baked, remove the meatballs from the oven and let them cool slightly before adding them to your pasta sauce or serving them as desired.

Baking the meatballs is a healthier alternative to frying, as it requires less oil and reduces the overall calorie content of the dish. I thought I told you going vegan is not so hard, just a little sub here and there and you're good to go!  Enjoy your meal, my friend!  Until next time, bye bye!