Italian Tomato Sauce and Vegan Meatballs

Contributed by Susan Lembo Balik

Behind the Dish

In traditional Italian households, Sunday afternoons are a time for all the family to gather around and enjoy a meal together. On these occasions Susan grew up savoring the meatballs and tomato sauce made by her grandmother and mother. She continues with this Sunday tradition, but substituting chuck, pork, veal and cheese for her own vegan version of the dish. 

Being vegan doesn’t mean you have to give up your traditional foods. It’s about practicing and participating in the tradition in a way that is compatible with your beliefs. The continuity is still there – the connection to the Italian women who have come before – and that’s the important part.

This dish takes about 1 ¼ hours to prepare and cook. In Susan’s household, this is served with a simple salad with olives, cucumbers, tomatoes and red onion.

Ingredients

Sauce:

• 2 cans of whole peeled plum Italian-style tomatoes (28 oz.)

• 1 can tomato paste (6 oz.)

• ½ cup red wine

• 6 bay leaves

• 1 TBSP fresh chopped or dried oregano

• 1 TBSP fresh chopped or dried basil

• 3 TBSP chopped fresh flat leaf Italian parsley

• 1 tsp. sea salt

• Ground pepper to taste

• Pinch of sugar

• One box of spaghetti or other pasta

Vegan meatballs:

• 2 flaxseed eggs, made from 2 TBSP ground flaxseed + ½ cup water

Note: Ground flaxseed/flaxseed meal can be found in the baking section or specialty/organic section of the supermarket. Whole flax seeds can be ground in the blender.)

• 1 package of Gardein brand plant-based ground “be*f,” found in the specialty section of the frozen food cases.

• 6 slices of stale Italian bread, or if fresh, toast first in oven

• ¼ cup vegan Parmesan cheese (see recipe below)

• 1 TBSP fresh chopped or dried oregano

• 1 TBSP fresh chopped or dried basil

• 3 TBSP chopped parsley

• ¾ tsp. sea salt

• Ground pepper to taste

Vegan parmesan cheese:

• ¾ cup raw cashews

• 3 TBSP nutritional yeast, found in the baking section or specialty/organic section of the supermarket

• ¼ tsp. garlic powder

• ¾ tsp. salt

For the pan:

• ½ cup organic extra virgin olive oil

• 6 large cloves of garlic, chopped

Directions

Pour tomatoes with juice into a large saucepan and break up (squeeze with hands or use wooden spoon).
Add tomato paste, wine, spices, salt, pepper, bay leaves, parsley and sugar. Stir. Simmer on low for at least ½ hour with lid. Stir occasionally.

Prepare 2 flax seed eggs by mixing 2 heaping TBSPs ground flaxseed and ½ cup water. Let sit for 10 minutes.
While the egg mixture is thickening, empty package of Gardein brand ground “be*f” into medium size bowl.
Take 6 slices of stale bread (or if fresh, first toast in the oven.)
In a colander, run water over the stale bread until it is mushy.
Squeeze out excess water from the bread and add to bowl.
Add parsley, spices, salt and pepper.
Mix together the ingredients for the parmesan cheese in a blender or food processor.
Add ¼ cup of this cheese mixture to meatball mixture.
(Any leftover cheese mixture can be put aside for sprinkling on top of the meal or stored in the frig for another time.)

 After these ingredients are well blended add in the flaxseed eggs and mix well.

Put water in a large pot so that it is simmering while making the meatballs. 

Pour oil into a large fry pan (medium heat).

Shape a handful of the vegan meat/cheese/egg mixture into balls. (Makes about 12 to 15 meatballs.)

Add 6 large cloves of chopped garlic to the heated oil and heat for a few seconds.

Place the meat balls in the hot oil/garlic and flip to get crusty on all sides.
If some meatballs fall apart, don’t worry, it happens!
Scoop meatballs into sauce and pour in any leftover crumbles, oil and garlic left in the pan. 

Bring the pot of water to a boil and add the spaghetti. Cook al dente, about 8 minutes.

Remove bay leaves from sauce before serving. Ladle sauce and meatballs over spaghetti and top with parmesan cheese mixture.