Vegan Swedish Meatball Pasta
Easy baked vegan Swedish meatballs tossed in a creamy sauce with pasta.
Servings: 4
Calories: 620kcal
Ingredients
- 1/2 Cup Raw cashews, soaked*
- 1/2 Cup Non-dairy milk, unsweetened I used oat milk
- 1 teaspoon Lemon juice, plus more to taste
- 2 Tablespoons Flax meal
- 3 Tablespoons Water
- 1 1/2 Pounds Vegan beef, I used Beyond Beef*
- 1/3 Cup Panko bread crumbs, vegan
- 2 Tablespoons Fresh Parsley, chopped
- 1 Shallot, diced(or 1/4 cup red onion)
- 1/4 teaspoon Nutmeg
- 1/4 teaspoon Allspice
- 1/2 teaspoon Salt
- 1/4 teaspoon Black pepper
- 8 ounces Pasta of choice
- 1/4 Cup Vegan butter, I used Earth Balance
- 4 Cloves Garlic, finely chopped
- 1/4 Cup All purpose flour
- 3 Cups Vegetable broth
- Salt, pepper and nutmeg to taste
Instructions
- Preheat the oven to 425 degrees(F).
- Once you have soaked the cashews, drain them and add them to a blender. Then add the non-dairy milk, lemon juice and a pinch of salt and pepper. Blend, scraping down the sides as needed until the mixture is completely smooth. Set aside.
- Now, make the meatballs. In a small bowl, whisk together the flax meal and water. Set aside to thicken for a few minutes to make a flax egg.
- In a large mixing bowl, add the vegan beef, panko, parsley, shallot, nutmeg, allspice, salt and pepper. Then add the flax egg.
- Stir to thoroughly combine.
- Now take a few tablespoons of the mixture and roll it into a ball. Repeat until you have used up all of the mixture. You should get 20-24 meatballs.
- Spray a baking dish with non-stick spray and put all of the meatballs in the baking dish. Bake for 20-25 minutes or until cooked through and starting to brown.
- While the meatballs bake, cook the pasta according to package directions. Drain when al dente.
- In the meantime, make the sauce. Heat the vegan butter on medium high, in a large non-stick skillet(one that will fit all the pasta and meatballs in.)
- Once the butter has melted, add the garlic and sauté, reducing heat as needed, for 1-2 minutes.
- Now, add the flour and whisk it into the butter and garlic to make a roux. It should look like a paste. Simmer for a minute.
- Then add in the vegetable broth. Whisk until there are no lumps left and the roux has been completely incorporated.
- Bring to a simmer, reduce heat to medium low and simmer until the sauce starts to thicken. 2-3 minutes.
- Season with a few pinches of salt, pepper and nutmeg.
- Now, pour in the cashew cream sauce you made. Whisk to combine. Let simmer for another 1-2 minutes. Then taste and adjust seasonings. You may need more salt, pepper or lemon juice.
- Once the pasta is done, add the pasta to the skillet and toss to coat.
- Then when the meatballs are done, add them to the skillet and toss to combine everything. Taste again and adjust seasonings.
- Serve immediately with parley on top if desired.
Video
Notes
*You need to soak the cashews in room temperature water for 8 hours or overnight, or boil them for 15-20 minutes.
Nutrition
Calories: 620kcal | Carbohydrates: 68g | Protein: 85g | Fat: 18g | Saturated Fat: 4g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Trans Fat: 0.1g | Sodium: 1157mg | Potassium: 200mg | Fiber: 29g | Sugar: 25g | Vitamin A: 1147IU | Vitamin C: 4mg | Calcium: 606mg | Iron: 20mg