Spaghetti and Meatballs with Miso Tomato Sauce

Not even meat-and-potato die-hards are likely to spot the soy in these meatballs. Frozen soy crumbles mix with ground beef for heightened texture and taste; dark red miso gives the sauce a deep richness. Combined, they contribute 4.1 grams of soy protein per serving. To add even more soy, use soy-enriched pasta, such as Soy7. Try a hot hero sandwich with the meatballs and sauce.

Yield: 8 servings (serving size: about 1 cup spaghetti, 3/4 cup sauce, 3 meatballs, and 1 tablespoon cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 441
  • Calories from fat: 24%
  • Fat: 11.6g
  • Saturated fat: 3.6g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 1.7g
  • Protein: 22.6g
  • Carbohydrate: 61.9g
  • Fiber: 8g
  • Cholesterol: 22mg
  • Iron: 4.8mg
  • Sodium: 916mg
  • Calcium: 174mg

Ingredients

  • Meatballs:
  • 1 cup frozen soy crumbles, thawed (such as Morningstar Farms)
  • 1/2 cup Italian-seasoned dry breadcrumbs
  • 1/2 cup finely chopped onion
  • 1/4 cup chopped fresh flat-leaf parsley
  • 3 tablespoons 1% low-fat milk
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 large egg white
  • 1 garlic clove, minced
  • 1/2 pound ground round
  • Sauce:
  • 1 1/2 tablespoons olive oil
  • 1 1/2 cups finely chopped onion
  • 2 garlic cloves, minced
  • 1/4 cup tomato paste
  • 2 tablespoons chopped fresh or 1 teaspoon dried oregano
  • 2 (28-ounce) cans diced tomatoes, undrained
  • 2 bay leaves
  • 2 tablespoons red miso
  • 2 tablespoons water
  • 1/4 teaspoon freshly ground black pepper
  • Remaining ingredients:
  • 7 cups hot cooked spaghetti (about 1 pound uncooked pasta)
  • 1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese
  • Flat-leaf parsley sprigs (optional)

Preparation

  1. Preheat oven to 375°.
  2. To prepare meatballs, combine first 10 ingredients; shape mixture into 24 (3/4-inch) meatballs. Arrange meatballs 2 inches apart on a jelly roll pan. Bake at 375° for 12 minutes, turning after 6 minutes. Set aside.
  3. To prepare sauce, heat oil in a large nonstick skillet over medium-high heat. Add 1 1/2 cups onion; sauté 2 minutes. Add 2 garlic cloves; sauté 1 minute. Add tomato paste, oregano, diced tomatoes, and bay leaves; bring to a boil. Reduce heat, and simmer 15 minutes or until slightly thick.
  4. Combine miso and water; stir with a whisk. Add miso mixture and 1/4 teaspoon pepper to sauce. Discard bay leaves. Serve sauce over spaghetti and meatballs. Sprinkle with cheese; garnish with parsley sprigs, if desired.
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