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!
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Recipe Information
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)
- as needed water (for boiling pasta)
- 1 teaspoon salt (for pasta water)
Instructions
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.
In a large mixing bowl, crumble the pressed tofu until it resembles fine breadcrumbs.
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.
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.
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.
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.
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.
Divide the cooked spaghetti onto serving plates. Top with marinara sauce and tofu meatballs.
Garnish with chopped parsley, if desired, and serve immediately.
Nutrition Facts
Calories |
471 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.3 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1090 mg | 47% | |
| Total Carbohydrate | 51.7 g | 19% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 5.3 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 728 mg | 56% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 413 mg | 9% | |
*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.
