Spaghetti 'Meat Balls' And Sauce

Updated: Dec 2, 2019



Hello there and welcome to Health Alignment. I've always loved Italian food wether it's pizza or pasta and so I've put my own spin on the traditional Spaghetti Bolognese with meat balls, making it much healthier and wholesome. I've used lentils as the bulk of the “meat balls” and plenty of delicious spices to create a mouthwatering savoury flavour. This recipe really comes together easily and makes for a perfect Italian themed dinner with loved ones. Lentils are great for so many things such as weight loss as lentils include all these beneficial nutrients like fiber, protein, minerals and vitamins but they are still low in calories and contain virtually no fat.

You are going to need:

  • Food Processor

  • Pan

  • Oven tray

  • Measuring cups and spoons

  • Time: 45 minutes

  • Makes 16 "meat balls"

  • Serves 3-4

Ingredients: For the meat balls

  • 1 Teaspoon of coconut oil

  • 1 Onion

  • 1 Teaspoon of crushed garlic

  • 2 Cups of cooked lentils

  • 1 Teaspoon of Italian herbs, sage and smoked paprika

  • 1 Tablespoon on tomato paste

  • 1 Tablespoon chia seeds + 3 tablespoons of water

  • Optional 1/3 cup of bread crumbs or coconut flour/ground rolled oats.

Ingredients: For the sauce

  • 1 Onions sliced

  • 1 Teaspoon of crushed garlic

  • 1 Tablespoon of coconut oil or water to sauté

  • 3 Tablespoons on tomato paste

  • 1 Tablespoon of balsamic vinegar

  • 1 Teaspoon of Italian herbs, sage and smoked paprika

  • 1 & 1/2 Tins of tomatoes

  • 1 Packet of pasta of your choice or zoodles also work great

Directions: For the meat balls

  1. Preheat oven to 180°C.

  2. Mix the chia seeds and water and leave to set aside.

  3. Sauté the onions in the coconut oil or water on medium heat. Add the garlic and cook for a further minute.

  4. In a food processor add the rest of the ingredients including the chia seed mix and the cooked onions as well as bread crumbs if you are using them.

  5. Pulse until combined but not too fine.

  6. Line a baking tray and form each meat ball with about a tablespoon of the mix.

  7. Bake at 180°C for about 30 minutes.If you prefer your meat balls fried then just allow them to sit in the fridge for about 15 minutes and then fry them on medium heat in an oil of your choice. While the meat balls are cooking you can start on the sauce.


Directions: For the sauce

  1. Sauté the onions in the coconut oil on medium heat. Cook until soft and add the garlic.

  2. Add the tomato paste and balsamic and cook for a further minute.

  3. Add the rest of the spices and stir until well combined. Add the tinned tomatoes and simmer for about 2 minutes.

  4. Cook your pasta following the instructions on the packet.

  5. Once the meat balls have cooked remove from oven.

  6. Place a portion of pasta in a bowel, top with the tomato sauce and 4 meat balls and serve with fresh parsley or coriander.

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