These are very easy to prepare if you have leftover brown rice or quinoa and some roasted red peppers on hand. The flavors might remind you of pizza! You could also try forming patties with this mixture for burgers, or make the balls a little smaller, bake for a few minutes less, and use as mini-bites to top salads and soups.
Allow at least an hour extra to cook the grains and prepare the meatballs if you are making this recipe from start to finish in one day.
Chef's notes
Store any leftover spaghetti & meatballs in an airtight container in the refrigerator for up to 5 days.
RECIPE TIPS
Roasted Red Bell Pepper: Roasted bell peppers come in various forms; some are cut and stored in brine, while others are sliced and packed in oil. Make sure that the ones you use are oil-free.
Molasses: Molasses is the sticky liquid that remains after the sugar has been extracted from sugar cane and sugar beets. The first boiling of the syrup yields light molasses, the second results in dark molasses, and the third yields the thickest, most robust molasses known as blackstrap. While light and dark molasses can mostly be used interchangeably, blackstrap should be used only when recipes specifically call for it.
Marinara Sauce: Oil-free sauces can be hard to find, but you can find fat-free marinara sauce from Delallo, 365 Everyday Value, SimplyNature, Lucini, and Gefen. Trader Giotto’s Pizza Sauce is another tasty oil-free option.
Steps
1
Make the Dish
Ingredients
3 tablespoons quinoa rinsed & drained (≈3⁄4 cup cooked)
3⁄4 cup shelled pumpkin seeds
1⁄5 (16-oz) jar roasted red bell pepper drained (≈1⁄3 cup)
2 1⁄4 teaspoons tomato paste
3⁄4 scallion (white & green parts) chopped (≈3 tablespoons)
PREPARE GRAINS
In a saucepan over high heat, bring quinoa and 1⁄3 cup water to a boil. Reduce heat to low, cover, and simmer until tender, 15 minutes. Remove from heat and let cool; fluff quinoa with a fork.
MAKE MEATBALLS
In a food processor (or a high-powered blender), process cooled quinoa, 3⁄4 cup pumpkin seeds, drained roasted peppers, tomato paste, scallions, balsamic vinegar, garlic, oregano, basil, sea salt, and molasses, scraping down sides as needed, until well combined. Add oats and pulse several times to incorporate.
Add 1 1⁄2 tablespoons pumpkin seeds, if desired, and pulse again, until just incorporated (retaining coarse texture). If possible, chill in the refrigerator for about an hour.
Preheat the oven to 375°F. Line a baking sheet with parchment paper.
BAKE MEATBALLS
Place meatball mixture by tablespoonfuls on prepared baking sheet and bake until golden and just warm to the touch, 17 to 20 minutes. (Do not overbake or meatballs will dry out.)
COOK PASTA
Meanwhile, prepare spaghetti according to package instructions. Drain well in a colander.
WARM MARINARA
In a saucepan over medium heat, warm marinara.
Serve meatballs hot over spaghetti and marinara.
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