Vegan Spaghetti and Meatball Soup
Baked tempeh and white bean Italian meatballs and spaghetti in a tomato basil broth!
Servings: 4
Calories: 464kcal
Ingredients
For the Meatballs
- 8 oz. Tempeh
- 1/2 Cup Cannellini Beans, drained
- 2 Tablespoons Flax meal
- 3 Tablespoons Water
- 2 teaspoons Olive oil
- 1/2 Cup Panko bread crumbs, vegan(regular or gluten free)
- 1 teaspoon Garlic powder
- 1/2 teaspoon Dried Basil
- 1/4 teaspoon Red pepper flakes
- 1 teaspoon Salt
For the Soup
- 1 Tablespoon Olive oil
- 6 Cloves Garlic, chopped
- 1/2 a Yellow onion, diced
- 6 Cups Vegetable broth
- 1 Can(28oz.) Crushed tomatoes
- 1 Tablespoon Balsamic vinegar
- 1 teaspoon Dried basil
- 1 teaspoon Dried oregano
- 8 oz. Spaghetti, regular or gluten free
- Salt and pepper to taste
Instructions
- Place the tempeh in the basket of a steamer, add about an inch of water to the bottom, cover and steam for 15 minutes. If you don't have a steamer, you can simmer the tempeh in a small amount of water for 15 minutes on low.
- Preheat the oven to 375 degrees.
- Let the tempeh cool for a few minutes, then crumble it and add it to a food processor. Then add the beans to the food processor and pulse a few times to start to combine. Set aside.
- Then, in a small bowl, whisk together the flax meal and the water. Let it sit for 1-2 minutes until it has thickened.
- Add the flax/water, the olive oil, the panko, garlic powder, basil, red pepper and salt to the food processor as well.
- Pulse the food processor, scraping down the sides as needed until the mixture comes together. You should be able to squeeze the mixture in your hand and it will stick together.
- Now, take about 1-2 tablespoons of the mixture at a time and squeeze in your hand, and then roll into a ball. Repeat will all the mixture. You should get 14-16 meatballs.
- Place them on a baking sheet that has been sprayed with non-stick spray. Then spray the tops of the balls with more non-stick spray. Bake for 10 minutes, flip the meatballs, then bake 5-10 more minutes or until they are brown and firm.
- In the meantime, make the soup. Heat the olive oil on medium high in a large soup pot.
- Then add the garlic and onions. Saute, reducing heat as needed for about 5 minutes or until the onion is translucent. Season with a pinch of salt and pepper.
- Add the vegetable broth, crushed tomatoes, balsamic vinegar, basil and oregano. Season with a few pinches of salt and pepper. Stir to combine.
- Bring to a simmer, then reduce heat to medium low and add the spaghetti. Simmer until the spaghetti is cooked through, stirring frequently. Check package for directions, but it may take a few more minutes since you are simmering not boiling.
- Once the meatballs and spaghetti are cooked, taste the soup and adjust the seasonings. You may need more salt or pepper.
- Add the meatballs to the soup, toss to combine and serve immediately with fresh basil and vegan Parmesan if desired. You want to serve right away. Once the soup sits for a few hours, the spaghetti will absorb the liquid.
Nutrition
Calories: 464kcal | Carbohydrates: 65g | Protein: 21g | Fat: 14g | Saturated Fat: 2g | Sodium: 900mg | Potassium: 430mg | Fiber: 4g | Sugar: 6g | Vitamin A: 788IU | Vitamin C: 1mg | Calcium: 127mg | Iron: 4mg