Spaghetti Squash and Chickpea Meatballs
A hearty gluten-free chickpea meatball served in al dente spaghetti squash boats. It's fall and I feel like we're all about comfort food right now. I know you can relate to getting back into routines of fall, but for me, life has been going a million miles a minute lately. I'm feeling like so much is going on, NS is growing, and my time is being stretched to the max leaving me wanting nutrient-dense food that's fast, simple, and satisfying. I often talk about how food is far more than fuel in my book; it's social, it's comfort, it's love, it's fun, it's all of those things if we manage from a place of balance. So naturally when things get a little crazy and all I want is a hearty, warming bowl of pasta with meatballs...I turn to this one. I thank my mom for inspiring this recipe because she makes a mean spaghetti and meatballs, yet I haven't had them in like 10 years since being meat-free. I hope you get the same enjoyment and nourishment from Spaghetti Squash and Chickpea Meatballs as I have lately! What is spaghetti squash? Depending on where you live, you might've never had this fun squash before. I hope that you can get your hands on it at least once, especially with this recipe since it highlights the whole "spaghetti thang". You could guess that just like other squash, spaghetti squash is a great source of fiber (about 5g in 2 cups cooked) and is perfect for when you're really craving a huge bowl of pasta yet don't want to go overboard on carbohydrates, which is so easy to do with regular pasta. Spaghetti squash is yellow, which is a good indicator of which antioxidants and vitamins it has (think carrots) and contains vitamin A, C, B vitamins, manganese, copper, potassium, iron, and calcium. The seeds, just like a pumpkin, can also be roasted and used as a topping or garnish if you like. After the squash has been baked, you take a fork and scrape the flesh of the squash starting from the sides towards the middle. This breaks up the fibers (aka noodles) from the squash and gives it its famous texture! It's that simple. Bake, scrape, eat. The spaghetti squash is one thing...but these chickpea meatballs are on a whole NOTHA level. I first made this recipe, scratch that, I first attempted to make a chickpea meatball recipe in college and could never get the texture just right. It wasn't until I started experimenting with putting eggs in the meatball (just like my mom does) that I found the perfect texture. You can make these completely vegan if you like by using a flax egg, or use the 1 egg I highly recommend here. A couple of things to keep in mind with these chickpea meatballs: traditionally when my mom makes meatballs she'll bake them for a bit and then pan-fry them with a touch of olive oil until they're crispy on the outside. Then she adds in the marinara sauce and lets them finish cooking and soak up more moisture from the sauce. Since these are completely meat-free, you have to think about the loss of fat when cooking which means a loss of moisture without the naturally occurring fat from those animal proteins. No worries, though, since it's super simple to add in healthy fat from olive oil, use eggs as a binder, and keep the herbs and spices relatively traditional. The chickpeas and nutritional yeast that I use in these meatballs also make these packed with protein! You can also make this recipe into boats by using the "shell" of the baked squash as a serving bowl! I love making boats out of food...like stuffing sweet potatoes for dessert, filling fresh papaya with more fruit, loading up zucchini with pizza toppings, and now one of my fall favorites-the spaghetti squash! Other ways to enjoy these Chickpea Meatballs...which I highly recommend you try out: Make a meatball sub with bread or low carbohydrate using a lettuce wrap (best to serve the meatballs chilled in this example) Ditch the marinara sauce and make them Indian style with my Mint Chutney (trust me it's crazy good!) Crumble on top of a hearty salad for a boost of protein Serve as an appetizer with friends and a side of hot marinara sauce for dipping Sliced in half for a meatball sandwich Meatless meatballs? Flavor, check. Protein, check. Simple, check. Ridiculously good? CHECK! Let me know what you think when you give this recipe a go! Leave a comment and rate it. I love seeing what you come up with so don't forget to take a picture and tag it #nutritionstripped on Instagram! xx McKel
A hearty gluten-free chickpea meatball served in al dente spaghetti squash boats. It's fall and I feel like we're all about comfort food right now. I know you can relate to getting back into routines of fall, but for me, life has been going a million miles a minute lately. I'm feeling like so much is going on, NS is growing, and my time is being stretched to the max leaving me wanting nutrient-dense food that's fast, simple, and satisfying. I often talk about how food is far more than fuel in my book; it's social, it's comfort, it's love, it's fun, it's all of those things if we manage from a place of balance. So naturally when things get a little crazy and all I want is a hearty, warming bowl of pasta with meatballs...I turn to this one. I thank my mom for inspiring this recipe because she makes a mean spaghetti and meatballs, yet I haven't had them in like 10 years since being meat-free. I hope you get the same enjoyment and nourishment from Spaghetti Squash and Chickpea Meatballs as I have lately! What is spaghetti squash? Depending on where you live, you might've never had this fun squash before. I hope that you can get your hands on it at least once, especially with this recipe since it highlights the whole "spaghetti thang". You could guess that just like other squash, spaghetti squash is a great source of fiber (about 5g in 2 cups cooked) and is perfect for when you're really craving a huge bowl of pasta yet don't want to go overboard on carbohydrates, which is so easy to do with regular pasta. Spaghetti squash is yellow, which is a good indicator of which antioxidants and vitamins it has (think carrots) and contains vitamin A, C, B vitamins, manganese, copper, potassium, iron, and calcium. The seeds, just like a pumpkin, can also be roasted and used as a topping or garnish if you like. After the squash has been baked, you take a fork and scrape the flesh of the squash starting from the sides towards the middle. This breaks up the fibers (aka noodles) from the squash and gives it its famous texture! It's that simple. Bake, scrape, eat. The spaghetti squash is one thing...but these chickpea meatballs are on a whole NOTHA level. I first made this recipe, scratch that, I first attempted to make a chickpea meatball recipe in college and could never get the texture just right. It wasn't until I started experimenting with putting eggs in the meatball (just like my mom does) that I found the perfect texture. You can make these completely vegan if you like by using a flax egg, or use the 1 egg I highly recommend here. A couple of things to keep in mind with these chickpea meatballs: traditionally when my mom makes meatballs she'll bake them for a bit and then pan-fry them with a touch of olive oil until they're crispy on the outside. Then she adds in the marinara sauce and lets them finish cooking and soak up more moisture from the sauce. Since these are completely meat-free, you have to think about the loss of fat when cooking which means a loss of moisture without the naturally occurring fat from those animal proteins. No worries, though, since it's super simple to add in healthy fat from olive oil, use eggs as a binder, and keep the herbs and spices relatively traditional. The chickpeas and nutritional yeast that I use in these meatballs also make these packed with protein! You can also make this recipe into boats by using the "shell" of the baked squash as a serving bowl! I love making boats out of food...like stuffing sweet potatoes for dessert, filling fresh papaya with more fruit, loading up zucchini with pizza toppings, and now one of my fall favorites-the spaghetti squash! Other ways to enjoy these Chickpea Meatballs...which I highly recommend you try out: Make a meatball sub with bread or low carbohydrate using a lettuce wrap (best to serve the meatballs chilled in this example) Ditch the marinara sauce and make them Indian style with my Mint Chutney (trust me it's crazy good!) Crumble on top of a hearty salad for a boost of protein Serve as an appetizer with friends and a side of hot marinara sauce for dipping Sliced in half for a meatball sandwich Meatless meatballs? Flavor, check. Protein, check. Simple, check. Ridiculously good? CHECK! Let me know what you think when you give this recipe a go! Leave a comment and rate it. I love seeing what you come up with so don't forget to take a picture and tag it #nutritionstripped on Instagram! xx McKel
- 1 egg
- 1/2 teaspoon sea salt
- 1/2 cup fresh basil
- 1/2 cup chopped walnuts
- 1/2 teaspoon dried oregano
- freshly ground black pepper
- 3 tablespoons olive oil
- 4 cloves garlic
- 1
- chopped
- drained
- pinch of red pepper flakes
- 1/4 cup rolled oats
- 1/2 cup nutritional yeast
- 1 spaghetti squash
- beaten
- minced
- 1/4 cup chopped sweet onion
- 1/3 cup hemp seeds
- 1/4 cup chopped dry sun-dried tomatoes
- adjust to taste
- adjust to taste
- adjust to taste
- 15 ounce can chickpeas
- rinsed and dried
- â
- Carbohydrate 350.361807723427 g
- Cholesterol 6345 mg
- Fat 216.22569190893 g
- Fiber 68.56654650764 g
- Protein 300.059884340239 g
- Saturated Fat 53.020900118889 g
- Serving Size 1 1 recipe (3208g)
- Sodium 5752.38372211802 mg
- Sugar 281.795261215787 g
- Trans Fat 34.3671325186327 g
- Calories 4395 calories
Step-by-step
- Preheat the oven to 350 degrees F. Using a sharp knife, poke holes all around the entire spaghetti squash. Place the squash directly on the rack of your preheated oven and cook for 45 minutes or until a knife easily goes through the skin. Take out of the oven and slice the squash in half, longways, be careful it’s hot! Scoop the seeds and center out, discard or roast the seeds as an option. Using a fork, gently scrape the sides of the squash until all the flesh is in ribbons. Set aside.
- In a medium heated skillet, add 1 tablespoon olive oil and onion. Saute for 2-4 minutes until they start to soften; add minced garlic with a pinch of sea salt and black pepper. Continue to cook for about 5 minutes until fragrant.
- In a food processor or blender, combine the sauteed onions and garlic with nutritional yeast, hemp seeds, egg, chopped walnuts, oats, basil, sun-dried tomatoes, oregano, sea salt, black pepper, red pepper flakes, remaining olive oil (2 tablespoons), and chickpeas. Pulse together until the mixture comes.
- Pour this mixture out into a large mixing bowl. Adjust seasonings to taste before you start rolling these into about 1 tablespoon balls. Use a little olive oil or water to coat your hands to prevent the chickpea meatballs from sticking, repeat until all of the batter are in balls.
- Using the same skillet you sauteed onions in, add in 1 tablespoon olive oil just to cover the bottom of the pan, add chickpea meatballs to cover the bottom and cook on medium until the outside is golden brown, about 5 minutes each side. Be gentle when flipping over each chickpea meatball so it doesn’t lose form. Use a baking sheet with parchment and paper towels to drain any excess oil
- To serve: Place chickpea meatballs into the center of the squash halves with the spaghetti squash noodles inside already, pour your favorite heated marinara sauce on top and garnish with fresh torn basil
- Another option, to take out all the spaghetti squash noodles into 1 large serving bowl and mix all the chickpea meatballs and sauce on top. This is great for serving a large group at once. Otherwise, serve individually and reheat meatballs in the oven at 350 for 10 minutes or until warm.
My Unexpected Fall Comfort Food: Spaghetti Squash and Chickpea Meatballs
Life's been a whirlwind lately. Between work, family, and everything else, finding time for anything, let alone cooking a healthy, satisfying meal, feels almost impossible. I crave comfort food, but I also need meals that are quick, easy, and packed with nutrients. That's where this recipe comes in. It's not just a meal; it's a memory. It reminds me of my mom's amazing spaghetti and meatballs, a dish I haven't had in years since going meat-free. This recipe is my adaptation, a healthy twist on a classic.
The star of this show is the spaghetti squash. I know, I know – some of you might not be familiar with it, but trust me, it's worth trying. It's naturally sweet, surprisingly versatile, and a fantastic low-carb alternative to traditional pasta. Roasting it brings out its natural sweetness, and the flesh easily separates into strands, perfect for mimicking spaghetti. It's packed with vitamins and fiber too – a real nutritional powerhouse. And let's not forget the chickpeas. These little legumes are the foundation of my meatless meatballs. I remember my first attempts in college, disastrous results. Finally perfecting it involved experimenting with binding agents to achieve that perfect, satisfying texture.
The Chickpea Meatballs: A Triumph Over Texture
My mom's meatballs always involved a little pan-frying after baking. But with these meatless meatballs, I had to account for the loss of moisture that comes from the absence of animal fat. That's where the olive oil and the egg (or flax egg for vegans) come in – adding healthy fats and binding the mixture beautifully. The addition of nutritional yeast provides that signature cheesy flavor, perfectly complementing the earthy chickpeas, walnuts and herbs. This recipe is not just a culinary adventure but a small story about reinventing tradition, about adapting and creating something that’s not just healthy but intensely flavourful. The heart of every good meal, after all, is the story it tells. For me, these meatballs tell a story of family, creativity, and a whole lotta love.
Beyond the Bowl: Serving Up Versatility
This dish isn't just limited to spaghetti squash boats, although I highly recommend trying that first. The meatballs themselves are incredibly versatile. Imagine them as a filling for a low-carb sub (lettuce wraps work wonders!), crumbled on top of a vibrant salad, or transformed into a delicious Indian-inspired dish with a side of mint chutney. The possibilities are endless. It's not just about the recipe; it's about the joy of experimentation, the freedom to adapt and make it your own, and creating culinary adventures in your own kitchen. This spaghetti squash and chickpea meatballs recipe provides a base for creativity and delicious possibilities.
More than Just a Meal
In a world that's constantly demanding our attention, taking the time to create a nourishing, comforting meal is an act of self-care. It’s a chance to slow down, connect with our food, and appreciate the simple pleasures in life. This recipe is more than just a collection of ingredients; it’s a testament to the power of food to bring us comfort, joy, and a sense of connection, a chance to pause, to savor the moment, and remind ourselves of the nourishment, both physically and emotionally, that good food can provide. This recipe is a reminder that amidst the chaos, there's always time for a warm, hearty bowl of something delicious, a story told through ingredients, and a shared experience of wholesome joy.
So, gather your ingredients, roll up your sleeves, and embark on this culinary adventure. I guarantee you won't be disappointed. Share your creations, tag me on social media, and let's celebrate the beauty of simple, nourishing meals together. Enjoy!
