Meatballs and Spaghetti with Parmesan Cheese & Marinara Sauce [Vegan & Gluten-Free]
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Servings: 4 people
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people 4
Why these meatballs are awesome. 1. Low in fat (as they are void of any animal fats and are baked in the oven) 2. Are a great way to stock up on veggies loaded with nutrients 3. Gluten & Nut free. Make a big batch of these meatballs and the marinara sauce and use it for other recipes like the Meatball Pizza and the Meatball Sub.


  • Meatballs
  • 1 small brown onion (finely chopped)
  • 5 cups eggplant (chopped into 2cm cubes)
  • 4 tbs olive oil
  • 2 tbs tamari (or soy sauce)
  • 2 tbs worcestershire sauce
  • 1/2 regular vegetable stock cube
  • 1 cup portabello (or swiss brown) mushroom (stems removed, roughly chopped)
  • 2 small garlic cloves (minced)
  • 2 tsp Brown sugar
  • 3/4 tsp liquid smoke (or more to taste)
  • 2 tsp dried italian herbs (basil, oregano etc)
  • 1 cup chickpea (or millet) flour
  • 4 tbs flaxmeal
  • season with sea salt and pepper to taste
  • Marinara Sauce
  • small handful fresh basil (roughly torn)
  • 2 cans peeled tomatoes
  • 1 small whole dried chilli (seeds removed)
  • 2 tbs tomato paste
  • large pinch Brown sugar
  • season with sea salt and pepper to taste
  • Parmesan Cheese
  • 1/3 heaped cup raw cashews
  • large pinch sea salt
  • tiny pinch garlic powder
  • 1 1/2 tbs nutritional yeast
  • tiny pinch onion powder (optional)
  • pasta
  • 1 tsp olive oil
  • 500 g dried spaghetti
  1. Preheat an oven to 190C (or 170C fan forced) and line a baking tray with baking paper.
  2. In a small bowl break up stock cube and combine with tamari, worcestershire sauce and olive oil.
  3. Place eggplant and onion on the baking tray and toss evenly in this oil
  4. Bake for about 25 minutes (check at 20 minutes) until vegetables are roasted and tender.
  5. Blitz the eggplant mixture and all other remaining meatball ingredients in a blender until smooth then season to taste (mixture will be very soft - don't freak out). Place mixture in the fridge for 2 hours to firm up.
  6. Using wet hands, take about 1 heaped tablespoon of mixture and quickly roll between your hands to make a ball, then place these balls onto a paper-lined baking tray.
  7. Bake for 20-25 minutes until browned. Take out and leave to cool.
Marinara Sauce
  1. Place all Marinara Sauce ingredients and about 1/3 cup of extra can water into a medium saucepan and cook on a medium heat for about 15 minutes (breaking tomatoes down with a spoon) until reduced down and thickened slightly. Carefully toss meatballs in the sauce
Parmesan Cheese
  1. Blitz all ingredients in a food processor to fine crumbs.
  1. Cook pasta in a large saucepan of salted, boiling water (adding oil is optional) until al dente (cooked through, but firm to the bite). Drain
  1. Divide pasta among serving bowls, top evenly with the meatballs and marinara sauce and finely add a few teaspoons of the parmesan cheese with basil for garnish.

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