50 minutes
A hearty and nutritious pasta dish featuring whole wheat spaghetti and savory kidney bean balls.
cups
Whole Wheat Spaghetti
0 lb
Kidney Beans, rinsed and drained
0 oz
tablespoons
Steak Sauce
tablespoons
tablespoons
Garlic, grated or minced finely
cloves
Lemon Zest, grated
teaspoons
Plain Bread Crumbs
cups
Vital Wheat Gluten
cups
teaspoons
teaspoons
1. Preheat and Prepare
If you choose to bake the beanballs, preheat your oven to 375°F. Meanwhile, fill a large pot with salted water and bring it to a boil for the spaghetti.
2. Make the Beanball Mixture
In a mixing bowl, mash the kidney beans with a fork until there are no whole beans left, but it's still recognizable as beans. Add the soy sauce, steak sauce, 2 tablespoons olive oil, garlic, lemon zest, bread crumbs, wheat gluten, oregano, and thyme. Mix everything thoroughly, then knead the mixture for about a minute to ensure it holds together well. Roll the mixture into 12 to 16 balls.
3. Cook the Pasta
Once the water is boiling, add the spaghetti and cook according to the package instructions, usually around 10 minutes. When done, drain the pasta and set it aside.
4. Bake or Pan-Fry the Beanballs
For Baking: Lightly grease a rimmed baking sheet with olive oil. Place the beanballs on the sheet and drizzle them with a bit of olive oil. Bake for 15 minutes, then carefully flip them over and bake for an additional 10 minutes until they are lightly browned. Pour 1/3 cup marinara sauce over the beanballs and return them to the oven for another 5 minutes to absorb some flavor. For Pan-Frying: Preheat a large skillet over medium heat and add a few tablespoons of olive oil. When the oil is hot, add the beanballs to the skillet. Cook them for about 15 minutes, turning frequently to ensure they brown evenly on all sides. Once browned, add 1/3 cup marinara sauce to the skillet. Toss the beanballs gently to coat them in the sauce and let them simmer for another 5 minutes.
5. Assemble the Dish
Transfer the cooked spaghetti to a large serving bowl or individual plates. Pour the remaining marinara sauce over the top and mix gently to coat the pasta evenly. Place the beanballs on top of the sauced spaghetti. Serve immediately, enjoying the blend of hearty beanballs with the comforting marinara-coated pasta.
Opt for a high-quality brand of whole wheat spaghetti for better texture and flavor. The quality of your pasta can make a significant difference in the final dish.
Cook the whole wheat spaghetti to al dente in well-salted water. This prevents the pasta from becoming too soft and mushy when it's tossed with the sauce and beanballs.
A robust tomato sauce is key to this dish. Consider simmering your sauce with a bay leaf or some fresh thyme to infuse it with extra flavor. If time permits, a slow-cooked homemade sauce will always beat store-bought.
When cooking the beanballs, ensure they are well-browned on all sides. This caramelization adds depth of flavor and improves texture. Use a non-stick or cast-iron skillet for even cooking.
Use a mix of beans such as chickpeas and black beans for varied texture and flavor. Make sure to thoroughly drain and dry the beans to prevent the beanballs from being too wet.
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