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–+ servings

No Meatballs with Spaghetti Squash and Sauce

Beverly Verwey
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Servings 3 people
Calories 438 kcal

Ingredients
  

For the Balls

  • 1/4 cup low-sodium vegetable broth
  • 2 lbs fresh mushrooms divided, cleaned
  • 1 medium onion chopped
  • 1 clove garlic minced
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 2 tsp paprika
  • 1 tsp garlic powder
  • 1/4 tsp cinnamon powder
  • 1 pinch cayenne to taste
  • black pepper to taste
  • 2 cups cooked black beans or 15 oz can low-sodium black beans
  • 1 tbsp ground flaxseed
  • 3 tbsp warm water

For the Sauce

  • 1/4 cup low-sodium vegetable broth
  • 1 small onion chopped
  • 5 medium tomatoes chopped
  • 1 cup parsley chopped
  • 1 tsp cumin
  • 1 tbsp oregano
  • 1 tbsp thyme
  • 1 tsp black pepper
  • 1 large spaghetti squash cut in half and seeds removed

Instructions
 

  • Preheat the oven to 400 degrees F and prepare a baking sheet with parchment paper or silicone mat.
  • Prepare the spaghetti squash by cutting it lengthwise and remove all the seeds. Place the cut side down on the prepared baking sheet and put in the oven and bake for 45 minutes.
  • In a small bowl mix the ground flaxseed and warm water and set aside.
  • Place 1 1/2 lb mushrooms in a food processor and pulse until finely chopped.
  • Roughly chop the remaining mushrooms.
  • In a large pot, heat the vegetable broth and saute the onion and garlic for 3 minutes or until browned.
  • Add the 1/2 lb of chopped mushroom and sauté for 5 minutes. Let the mushrooms release their liquid.
  • Add the minced mushrooms and cook for 9 to 10 minutes until liquid is released and evaporated.
  • Mash or pulse in the food processor the black beans. The beans should still be chunky. Add to the pot along with the cumin, chili powder, paprika, garlic powder, cinnamon, cayenne, and pepper.. Mix well.
  • Add the flaxseed water mixture and combine well into the mushroom mixture.
  • Using your hands, form 12 to 16 balls and place them on the prepared baking sheet. If the squash is baking, put the balls on the same baking sheet. Bake for 20 to 30 minutes.
  • Meanwhile,make the sauce, in a large pot, heat the vegetable broth then add the onion and garlic and saute for 5 to 8 minutes or until brown.
  • Add the tomatoes, parsley, cumin, oregano, thyme and black pepper and cook for another 5 minutes. Set aside.
  • Once the squash is cooked, scrape out the spaghetti string from the shell and place in a large bowl. Add the tomato sauce and mix well.
  • Divide the spaghetti into 3 portions and divide the no meatballs among the plates and enjoy.

Notes

Instead of spaghetti squash use zucchini, butternut squash or your favorite spiralized vegetable.
The balls and sauce can be made ahead and stored in an air-tight container until you are ready to use.

Nutrition

Calories: 438kcalCarbohydrates: 53.2gProtein: 24.5gFat: 5.8gSodium: 161.8mg
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