Spaghetti Tofu Meatballs

Elevate your weeknight pasta game with this wholesome and satisfying Spaghetti Tofu Meatballs recipe, a plant-based twist on the classic Italian favorite. Tender, savory tofu meatballs made with firm tofu, breadcrumbs, and a medley of seasonings like garlic powder, oregano, and soy sauce are pan-fried to golden perfection and simmered in rich marinara sauce. Paired with al dente spaghetti, this comforting dish is a flavorful and protein-packed option for vegans and vegetarians alike. Quick and easy to prepare in under an hour, it’s ideal for busy evenings or a cozy family dinner. Garnish with fresh parsley for an elegant finishing touch, and enjoy a healthy yet indulgent noodle dish that even meat-lovers will adore!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 0.75 cup breadcrumbs
• 2 tablespoons nutritional yeast
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 tablespoons soy sauce
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 0.5 teaspoon ground black pepper
• 12 oz spaghetti
• 2 cups marinara sauce
• 2 tablespoons fresh parsley (optional for garnish)
• 0 as needed water (for boiling pasta)
• 1 teaspoon salt (for pasta water)

Directions

Step 1

Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a heavy object on top. Let it sit for 10-15 minutes.

Step 2

In a large mixing bowl, crumble the pressed tofu until it resembles fine breadcrumbs.

Step 3

Add breadcrumbs, nutritional yeast, garlic powder, onion powder, soy sauce, 1 tablespoon of olive oil, dried oregano, and ground black pepper to the bowl. Mix well until a cohesive mixture forms.

Step 4

Scoop out small portions of the tofu mixture (about 1.5 tablespoons each) and roll them into balls with your hands. Place the meatballs on a plate or tray.

Step 5

Heat 1 tablespoon of olive oil in a large non-stick skillet over medium heat. Add the tofu meatballs and cook for 6-8 minutes, turning occasionally, until they are golden brown on all sides. Remove them from the skillet and set aside.

Step 6

Fill a large pot with water, add 1 teaspoon of salt, and bring it to a boil. Cook the spaghetti according to the package instructions until al dente. Drain the pasta and set aside.

Step 7

In the same skillet, heat the marinara sauce over medium heat. Gently add the tofu meatballs into the sauce and simmer for 5-7 minutes to allow the flavors to meld.

Step 8

Divide the cooked spaghetti onto serving plates. Top with marinara sauce and tofu meatballs.

Step 9

Garnish with chopped parsley, if desired, and serve immediately.

Nutrition Facts

Serving size	(1620.0g)

Amount per serving	% Daily Value*
Calories	1661.4

Total Fat 62.0g	0%
Saturated Fat 9.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 5305.7mg	0%
Total Carbohydrate 202.9g	0%
Dietary Fiber 20.9g	0%
Total Sugars 23.3g
Protein 86.7g	0%

Vitamin D 0IU	0%
Calcium 765.5mg	0%
Iron 17.9mg	0%
Potassium 1107.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.5%

Protein: 20.2%

Carbs: 47.3%