This Vegan Spaghetti and Meatballs recipe is just like your favourite classic comfort food! It’s deliciously saucy, incredibly easy to make, and full of those familiar flavors you know and love.
Oh my, vegan spaghetti and meatballs!
What’s the thing that comes to your mind when you hear spaghetti and meatballs? To me, it’s like a warm blanket of comfort. I not only grew up eating spaghetti and meatballs, but also got to give it an authentic taste on one of my two trips to Italy !
Today we are making a veganized version of the classic. It’s just like mom used to make, but with my reader-favourite cauliflower and quinoa meatballs . You can easily make it gluten-free by swapping in a gluten-free pasta (I love the ones made with bean or lentil flour for some extra protein!), and you can use your favorite pasta sauce or homemade marinara . Up to you!
How Do You Make Vegan Meatballs?
There are so many ways to make vegan meatballs! For this recipe, I made the meatballs with cauliflower and quinoa, which are a nice complement to the other flavours in this dish.
I also have a recipe for chickpea and beet meatballs , and some super tasty variations like vegan Swedish meatballs , cranberry meatballs , and Buffalo meatballs .
Notes on Ingredients
Please note that this is important information on the ingredients and instructions and the FULL recipe with amounts and details can be found DOWN BELOW (scroll to it) in the recipe card.
- Roasted cauliflower – Using roasted cauliflower instead of raw brings the flavour and texture of these meatballs to the next level!
- Cooked quinoa – Here’s how to cook quinoa .
- Bob’s Red Mill Egg Replacers or flax eggs
- Red onion
- Ground black pepper
- Sea salt
- Garlic
- Coconut oil
- Breadcrumbs
- Fennel seeds
- Dried oregano
- Fresh parsley
- Fresh basil
- Marinara sauce – Rao’s is my absolute favorite when I’m using jarred sauce!
- Spaghetti pasta
- Vegan Parmesan – Use store-bought or make your own vegan Parmesan !
How to Roast the Cauliflower
Preheat your oven to 450°F. Cut the stem off of the cauliflower and cut it into even-sized florets. Place the cauliflower on a sheet pan and drizzle it with oil. Roast for 15 to 20 minutes, then allow it to cool a bit before starting the recipe.
How to Make Vegan Spaghetti and Meatballs
If you’d like, you can double the meatball recipe and freeze some for your next vegan spaghetti and meatball dinner!
Cook the pasta . Bring a large pot of salted water to a boil and cook the spaghetti according to the package directions.
Rice the cauliflower . Place the roasted cauliflower florets in a food processor and pulse until they’re riced. You’ll need a cup for the meatballs.
Form the meatball mixture . Add 1 cup of riced cauliflower and the remaining meatball ingredients except the coconut oil to the food processor. Pulse them together until a uniform mixture forms.
Prepare . Heat the coconut oil in a pan set over medium-high heat. While the oil is heating, form the meatballs by taking a heaping tablespoon of the meatball mixture and rolling it into a ball with your hands. Place them on a plate or sheet pan.
Cook the meatballs . Add one meatball to the pan to test the oil. If it sizzles, add as many meatballs as will fit without crowding the pan. Cook on one side for about 1 to 2 minutes, then turn and continue cooking until all sides are nicely browned, about 4 minutes.
Add the sauce . Lower or turn the heat off. Once the pan has cooled down, add the marinara. Gently coat the meatballs in the sauce and then remove the pan from the stove.
Serve . If you’d like, you can add the spaghetti to the pan, too, or you can plate the spaghetti, then add the meatballs and spoon the sauce over the top.
Tips for Success
Here are a few hints and tips for perfect vegan spaghetti and meatballs!
- No food processor? No problem! You can use a chef’s knife to finely chop the cauliflower until it’s in very small pieces; it will take a while, but it works. Then, add all of the meatball ingredients to a mixing bowl and use your hands to really squeeze everything together to break up the cauliflower and quinoa and create a uniform mixture.
- Don’t stir the meatballs and sauce too much . You want to gently roll the meatballs in the sauce to coat them, rather than stirring vigorously. This will keep them from falling apart!
- Make it your own. Sautéed mushrooms are an awesome addition to the sauce, or stir in some roasted garlic cloves .
What Do You Eat With Spaghetti?
If you’re looking for some vegan sides for pairing with spaghetti, I’ve got you covered!
- You can never go wrong with crusty, buttery garlic bread !
- Or serve your spaghetti with a vegan Caesar salad .
- If you want to up the veggie factor, tuck some roasted broccoli florets next to the spaghetti when you plate it. Roasted balsamic veggies are fantastic, too!
How to Store Leftovers
Vegan spaghetti and meatballs is great for meal prep lunches and dinners because it stores so well! Place it in an airtight container and store for 3 to 4 days in the refrigerator. When you’re ready to reheat, you can pop it in the microwave or warm it in a skillet on the stovetop.
Can This Recipe Be Frozen?
These vegan meatballs freeze beautifully. Place them in a freezer bag or airtight container with parchment paper separating the layers. They’ll keep in the freezer for up to 3 months; warm them up in the microwave from frozen, or let them thaw in the fridge and warm them on the stovetop in a pan of marinara.
Ingredients
- 8 ounces roasted cauliflower , 1 cup (instructions below)
- 1 cup cooked quinoa , (137g)
- 2 Bob’s Red Mill Egg Replacers OR flax eggs , if flax eggs, do 2 tablespoons flax meal plus 4 tablespoons of water total for a thicker hold
- ½ cup red onion , finely diced (114g)
- ½ teaspoon ground black pepper
- ¾ teaspoon sea salt
- 3 cloves garlic , minced
- 1 ½ tablespoons coconut oil
- 1 cup breadcrumbs
- 1 teaspoon fennel seeds
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley , chopped or 1 ½ teaspoons dried
- 2 tablespoons fresh basil , chopped or 1.5 teaspoons dried
- 48 ounces marinara sauce , (I used 2 24-ounce jars)
- 8 ounces uncooked spaghetti pasta , 250g or ½ lb( or your favourite long pasta)
- shredded vegan Parmesan cheese , for topping
Instructions
- Cook pasta according to package directions in a well salted pot of water. Set aside.
- Preheat oven to 450°F/230°C. Cut the cauliflower’s stem off, and cut into even-sized florets. Drizzle the cauliflower with maybe a teaspoon of oil. Roast the cauliflower for 15-20 minutes in the oven. Remove and allow to cool for a few minutes.
- In a food processor, add the cauliflower and pulse it until it’s completely riced. Remove from the food processor. You only need 1 cup of this for this recipe and 8 ounces should make about 1 cup.
- Add the 1 cup of riced cauliflower and all the other meatball ingredients EXCEPT the coconut oil. You can pulse them or mix them together until they form into a tight ball, combining everything. You want to ensure they are so mixed together that you’re not seeing individual cauliflower or quinoa florets, it’s all one big mixture. That’s how you’ll ensure the meatballs will hold together!
- Heat the coconut oil in a pan over medium high heat. While it’s heating, use a tablespoon measurer to form one raw meatball and shape into a ball with your fingers. You can place them on a plate while the oil heats.
- Add one meatball to test the oil. Cook on one side for about 1-2 minutes, turning on all sides onto fully cooked inside and out, about 4 minutes. You can add as many meatballs as can fit in the pan without overcrowding it, cooking them all for about 4-5 minutes turning on each side, to cook them through.
- Lower/turn the heat off. When the heat has cooled down, add in the tomato sauce. You want to do this because if the pan is too hot, the sauce will spew and the heat can be dangerous while so hot. Coat the meatballs in the sauce and then remove the pan from the stove.
- You can add in all the spaghetti to combine so they are also fully sauced, or just add a dollop of sauce into each spaghetti serving if you aren’t serving it all at once, then add the meatballs you want on top of the spaghetti. It’s up to you how to want to serve it basically!
- Enjoy!
Notes
Vegan Spaghetti and Meatballs
Ingredients
- 8 ounces roasted cauliflower 1 cup (instructions below)
- 1 cup cooked quinoa (137g)
- 2 Bob’s Red Mill Egg Replacers OR flax eggs if flax eggs, do 2 tablespoons flax meal plus 4 tablespoons of water total for a thicker hold
- ½ cup red onion finely diced (114g)
- ½ teaspoon ground black pepper
- ¾ teaspoon sea salt
- 3 cloves garlic minced
- 1 ½ tablespoons coconut oil
- 1 cup breadcrumbs
- 1 teaspoon fennel seeds
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley chopped or 1 ½ teaspoons dried
- 2 tablespoons fresh basil chopped or 1.5 teaspoons dried
- 48 ounces marinara sauce (I used 2 24-ounce jars)
- 8 ounces uncooked spaghetti pasta 250g or ½ lb( or your favourite long pasta)
- shredded vegan Parmesan cheese for topping
Instructions
- Cook pasta according to package directions in a well salted pot of water. Set aside.
- Preheat oven to 450°F/230°C. Cut the cauliflower’s stem off, and cut into even-sized florets. Drizzle the cauliflower with maybe a teaspoon of oil. Roast the cauliflower for 15-20 minutes in the oven. Remove and allow to cool for a few minutes.
- In a food processor, add the cauliflower and pulse it until it’s completely riced. Remove from the food processor. You only need 1 cup of this for this recipe and 8 ounces should make about 1 cup.
- Add the 1 cup of riced cauliflower and all the other meatball ingredients EXCEPT the coconut oil. You can pulse them or mix them together until they form into a tight ball, combining everything. You want to ensure they are so mixed together that you’re not seeing individual cauliflower or quinoa florets, it’s all one big mixture. That’s how you’ll ensure the meatballs will hold together!
- Heat the coconut oil in a pan over medium high heat. While it’s heating, use a tablespoon measurer to form one raw meatball and shape into a ball with your fingers. You can place them on a plate while the oil heats.
- Add one meatball to test the oil. Cook on one side for about 1-2 minutes, turning on all sides onto fully cooked inside and out, about 4 minutes. You can add as many meatballs as can fit in the pan without overcrowding it, cooking them all for about 4-5 minutes turning on each side, to cook them through.
- Lower/turn the heat off. When the heat has cooled down, add in the tomato sauce. You want to do this because if the pan is too hot, the sauce will spew and the heat can be dangerous while so hot. Coat the meatballs in the sauce and then remove the pan from the stove.
- You can add in all the spaghetti to combine so they are also fully sauced, or just add a dollop of sauce into each spaghetti serving if you aren’t serving it all at once, then add the meatballs you want on top of the spaghetti. It’s up to you how to want to serve it basically!
- Enjoy!
Notes
Nutrition
Vegan Spaghetti and Meatballs https://jessicainthekitchen.com/vegan-spaghetti-and-meatballs/ May 23, 2022
This vegan Mushroom Wild Rice Soup is creamy, satisfying, and made in a single pot, so it’s perfect for a weeknight dinner!
Some soups are more properly classified as pureed salads served warm in a bowl.
Don’t get me wrong, veggie soups are delicious, but it’s hard to make a meal out of them without adding some protein or maybe a sandwich on the side. This vegan mushroom wild rice soup is another story, though—with the meaty mushrooms, hearty wild rice, and creamy broth, it’s super satisfying and definitely meal-worthy!
To say we enjoyed this soup would be an understatement. I loved using mushrooms to “beef up” the soup, and they add such a delicious umami flavour. The earthy, chewy wild rice is delicious in every bite and adds a beautiful texture to this soup. Plus, it’s so pretty, right?!
Is Wild Rice Actually Rice?
So technically speaking, wild rice isn’t actually rice. It’s the seed of an aquatic grass that’s native to North America. It has a chewy texture and nutty flavour that you’ll love.
You can find wild rice in most grocery stores these days, but if you can’t find it (or don’t want to use it), you can substitute brown rice, black rice, red rice, or even quinoa or wheat berries. Just note that the cooking time will be different if you substitute another ingredient for the wild rice.
Notes on Ingredients
Please note that this is important information on the ingredients and instructions and the FULL recipe with amounts and details can be found DOWN BELOW (scroll to it) in the recipe card.
- Coconut oil, olive oil, or vegan butter
- Carrots
- Celery
- Red onion – Shallots or a yellow onion can be used if you prefer.
- Garlic
- Baby Bella or white button mushrooms
- Flour – Use gluten-free flour to make this recipe gluten-free. I like Bob’s Red Mill.
- Wild rice
- Vegetable broth – Use store-bought or homemade vegetable broth .
- Dried oregano
- Fresh thyme
- Sea salt and black pepper
- Coconut milk or almond milk
What’s the Difference Between White Mushrooms and Baby Bella Mushrooms?
White mushrooms are the most common type of mushroom, and they have a mild taste and firm texture. They’re also the most inexpensive mushroom variety!
Baby bella mushrooms are a slightly larger, darker version of white mushrooms—they’re still pretty mild in flavour, but they do have a more robust taste. As their name suggests, they fall somewhere in between white mushrooms and portobellos in appearance and flavour.
How to Make Vegan Mushroom Wild Rice Soup
Ready for a delicious dinner? Here’s what you’ll need to do!
Cook the vegetables . Heat the oil or vegan butter in a large pot set over medium-high heat. Add the carrots, celery, onions, garlic, and mushrooms and sauté for about 8 minutes.
Add most of the remaining ingredients. Sprinkle the flour over the vegetables, and stir to coat. Next, add the wild rice, vegetable broth, dried oregano, and thyme. Season with salt and pepper, then bring the soup to a boil.
Simmer . Once the soup has come to a boil, reduce the heat and simmer for 50 to 60 minutes, stirring about every 10 minutes. The soup will be done when the wild rice is fluffy and tender.
Finish . Stir in the coconut milk or almond milk, and cook for another 2 to 3 minutes, or until heated through. Remove from the heat and season to taste.
Tips for Success
This soup is easy to make, but these tips will help make sure your vegan Mushroom Wild Rice Soup turns out perfect !
- Use full-fat coconut milk for the creamiest results . Almond milk or lite coconut milk work too, but full-fat coconut milk is best for matching the consistency of a soup made with heavy dairy cream.
- Want a thicker soup? Stir together a tablespoon or two of flour with some of the hot broth, then pour this mixture into the soup.
- Prefer a thinner soup ? Add extra broth and adjust the seasonings accordingly.
How to Store and Reheat
This soup will keep in the fridge for up to 5 days when stored in an airtight container. You can reheat it in the microwave or on the stovetop.
Can This Recipe Be Frozen?
Yes, this recipe can be frozen in an airtight container for up to 3 months. You can either reheat it from frozen or let it thaw in the refrigerator, which will shorten the time needed to warm it up in the microwave or on the stove.
Ingredients
- 2 tablespoons coconut oil , olive oil or vegan butter
- 2 medium carrots , finely diced
- 3 stalks celery , chopped and bottoms removed
- 1 large red onion , finely diced
- 2 cloves garlic , minched
- 8 ounces baby Bella or white button mushrooms , sliced
- 2 tablespoons flour*
- 1/2 cup wild rice
- 4 ½ to 5 cups vegetable broth*
- 1 teaspoon dried oregano
- 1 tablespoons fresh thyme
- sea salt and black pepper
- 1 cup coconut milk * , or almond milk
- crusty bread , to serve with
Instructions
- In a large pot over medium high heat, add the oil or vegan butter.
- Add in the carrots, celery, onions, garlic and mushrooms and sauté for 8 minutes.
- Sprinkle the flour over, and stir to combine. Add in the wild rice, vegetable broth, dried oregano and fresh thyme. Season generously with sea salt and ground black pepper. Bring everything to a boil, then reduce to a simmer.
- Simmer for about 50 to 60 minutes, stirring every 10 minutes or so, until the wild rice is completely fluffed up and cooked through. Stir in the coconut milk or almond milk, and cook for another 2 to 3 minutes to heat through. Taste and season with sea salt and black pepper again.
- Remove from stove and serve alongside some bread. Enjoy!
Notes
- If you want your soup to be thicker, you can stir in another tablespoon or two of flour. Add in a little hot broth into a ramekin to blend it out first, then add it to the soup, mixing vigorously. If you want your soup thinner, add that extra ½ cup liquid in the ingredients.
- I used gluten free flour – Bob’s Red Mill Gluten Free 1-to-1 Baking Flour! But you can use regular flour if you’re not gluten free.
- You can increase the servings of anything apart from the rice.
- This recipe can easily be doubled.
- For the coconut milk, you can use canned OR boxed. I have tried both and they are both amazing. If you’re not concerned about calories, I would highly recommend the canned for that extra creaminess that it adds.
- This soup will keep in the fridge for up to 5 days when stored in an airtight container, or frozen for up to 3 months. You can reheat it in the microwave or on the stovetop.
