stairway to vegan

Sharing a journey into the world of fabulous vegan food.

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs, Vegan MoFo Recipe #19


Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Wow, it is amazing that we are already closing in on the end of Vegan MoFo. Here is recipe #19 with just one more to go.

This was an easy one for me. Sometimes it is hard to decide what to make, but this was a natural.

When I opened up our CSA share this week, there was a huge spaghetti squash. This was perfect timing as last weekend I had picked up three big bags of perfectly ripe Ontario field tomato’s. They had just been put on the “reduced” rack at the store. Home they went, to be roughly chopped together with onions, garlic, red peppers some olive oil and salt and pepper and then into the oven to slow roast for an hour or so. I then pureed this into a tomato sauce. I froze this in freezer bags holding approx 2 cups each. I now have about a dozen packages of sauce in the freezer to use in the winter when fresh tomato’s are less than prime and totally overpriced, One bag came out for the spaghetti squash. Now all that was missing was a fantastic meatball.

I have tried a number of different approaches to the humble meatball to find a nice tasty solid version. I was toying with using my “beets meat” recipe but I have posted that twice recently, so went to another old favourite. This meatball has a nice texture and is very easy to make. They also freeze well.

The best part about this recipe is that by using the squash as the pasta, you can go back for seconds (or, in my case thirds) without feeling guilty.

Recipe # 20 is next, and as I mentioned earlier, it is to be a Grand Finale. Stay tuned and get ready for a sweet ending to Vegan MoFo.



Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Serves 6

  • 1 large spaghetti squash
  • 1 whole head of garlic plus 6 cloves
  • 2 tblspns olive oil
  • sea salt and black pepper
  • 1/2 cup chickpea flour
  • 1/4 cup sunflower seeds
  • 1/2 onion, finely diced
  • 1/2 tspn fennel seeds
  • 1/4 tspn smoked paprika
  • 1/4 tspn red pepper flakes
  • 2 tblspns lemon juice
  • handful fresh basil
  • 1/2 tspn dried oregano
  • 1/2 tspn dried parsley
  • 1/2 tspn dried sage
  • 2 tspns nutritional yeast, plus extra for topping
  • 1/4 cup water
  • 4 large ripe tomato’s roughly chopped
  • 2 medium onions roughly chopped
  • 4 garlic cloves, minced
  • 1 large red pepper, seeded and roughly chopped
  • Extra olive oil

Preheat oven to 375

Cut spaghetti squash in half lengthwise. Remove seeds.

Grate one head of garlic and mix into 2 tblspns olive oil. Place squash cut side up on baking sheet. Cover with garlic oil mixture. Sprinkle with salt and pepper. Bake uncovered for 40 mins. Remove from oven and let cool for at least 10 mins. Remove “spaghetti” strands from skin with a fork. Set aside.

Note: Depending on the size of your squash, you will need to adjust the cooking times. In this case, mine was huge (straight from the farm) and took closer to 1 1/2 hours to cook. Just keep checking by poking with a fork until it is tender.


Preheat oven to 400

Combine chickpea flour, sunflower seeds, 1/2 onion, 2 cloves garlic, fennel seeds, paprika, red pepper flakes, lemon juice, basil, oregano, parsley, sage and nutritional yeast in food processor.

Process until almost smooth, adding water as necessary. Mixture should be thick enough to roll into balls.

Roll into balls and place on baking sheet, lined with parchment paper.

Bake for 15 – 20 mins or until starting to brown. Remove from oven and let sit for 5 mins before serving.

Tomato Sauce:

Preheat oven to 375

Combine tomato’s, roughly chopped onions, 4 minced garlic cloves and roughly chopped red pepper with enough olive oil to coat. Add salt and pepper to taste. Bake uncovered for at least 1 hour, stirring occasionally. The longer you bake this the better, you want the onions to caramalize.

Remove from oven, allow to cool slightly then puree in food processor in batches.

To serve, place a nest of spaghetti squash on plate, top with 4 – 6 meatballs, ladle tomato sauce over the top and sprinkle with extra nutritional yeast if desired.

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Spaghetti (squash) with Roasted Tomato Sauce and Meatballs

Nutrition Facts
Serving Size 360 g
Amount Per Serving
Calories 245 Calories from Fat 73
% Daily Value*
Total Fat 8.1g 13%
Saturated Fat 1.1g 6%
Cholesterol 0mg 0%
Sodium 48mg 2%
Total Carbohydrates 39.1g 13%
Dietary Fiber 6.5g 26%
Sugars 7.0g
Protein 8.4g
Vitamin A   21% Vitamin C 104%
Calcium 12% Iron 22%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

4 thoughts on “Spaghetti (squash) with Roasted Tomato Sauce and Meatballs, Vegan MoFo Recipe #19

  1. those meatballs look ridiculously good!


  2. Reblogged this on Vegan,Vegan.


  3. Pingback: Holiday Pizza with roasted veggies, #asparagus and #eggplant “cheeze” | stairway to vegan

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