This is one of our customer favorites, and we have had several requests for the recipe. We encourage our clients to learn how to cook plant-based, and love sharing recipes for you to try at home! This one is a great recipe for the entire family to enjoy!
We usually serve this with whole grain pasta or brown rice pasta for our GF friends. You can make your own marinara (oil free) using vegetable broth to sauté your onions, garlic, veggies etc. We love to mince up some onion, zucchini, carrots, garlic, portabellas, fresh basil and oregano, sauté them and add a little bit of red wine and some crushed tomatoes. If you’re in a time crunch, the grocery store sells a fat free marinara that is delicious! Dellalo brand does not use any oil in their sauce!
Eggplant Meatballs and Penne
- 3 c diced eggplant
- 2 tbsp liquid amino
- ¼ c amaranth
- ¾ c vegetable broth
- ½ medium sweet onion diced
- 1 garlic clove minced
- 1 tbsp nutritional yeast
- 2 tsp dried basil
- 1 tsp dried oregano
- 1 tsp liquid smoke (optional) or 2 tsp smoked paprika
- ¼ c garbanzo bean flour
- 16 oz brown rice penne
- 25 oz marinara
Preheat oven to 400. Line a baking sheet with parchment paper. Spread eggplant chunks on the baking sheet and drizzle liquid amino over them. Sprinkle with salt and pepper. Roast for 20 minutes. When they are caramelized, remove from oven let cool for 5 minutes.
Meanwhile combine amaranth and vegetable broth in pot and cover. Bring to a boil then reduce heat and crack the lid. Simmer until liquid has cooked away, about 10-15 minutes. Fluff and set aside.
While eggplant is in the oven, sauté onion and garlic in vegetable broth until onion is translucent. Then remove from heat.
Combine eggplant onion and garlic nutritional yeast, basil, oregano and liquid smoke or smoked paprika into processor. Pulse a few times until it is broken up and mushy but still chunky.
Add eggplant mix to the garbanzo bean flour and amaranth and mix. Scoop about 2 tbsp, roll in hand to make meatball. Place on parchment lined baking sheet. Bake for 25-30 mins. Meatballs should be slightly browned and firm.
Boil pasta set timer for 10 mins (if making brown rice pasta) and drain. Rinse with cold water.
Serve over pasta and sauce or on your favorite whole wheat, oil free bread or pita
Smart snacking recipe
We LOVE this pita recipe. You can make several at a time and freeze them for later use as a pizza, gyro, or pita sandwich! The possibilities are endless! It's delicious, fluffy, and free of refined sugar and oil!
2. Clean House
Go through your pantry, cupboards and refrigerator. Get rid of anything processed. Snack, crackers, chips, cheese, white flour, sugar etc. This will eliminate the temptation to eat these items. Instead buy snacks like apples, blood oranges, pears, chickpeas, and other beans that you can season and toast in the oven or an air fryer. These make a great crunchy snack similar to chips but healthy!
3. Start With Your Favorites
Experiment with cooking. Start by creating vegetarian or plant-based versions of your favorite meals! Things like BBQ lentil loaf and garlic mashed potatoes, sweet potato and black bean quesadillas, lasagna, grilled portobello burgers, beans and greens. Yes, all of these are plant-based! Eating plant-based does not mean boring or lacking flavor. In fact, there's more flavor than you would've ever imagined!
3. Play Around With New Ways Of Cooking
Experiment cooking without oil. Sautée an onion and some other vegetables in a little bit of vegetable broth or water. Learn the plant-based substitutions in cooking. For example 1 tablespoon of flax and 2 tablespoons of water create a flax egg, which can be used to replace eggs as binders in several dishes such as muffins and burgers. Nutritional yeast is a great replacement for things such as Parmesan cheese.
4. Find Some Good Cook Books
Invest in some plant-based cook books. We started with The China Study cook book, Plant Strong cookbook and The Campbell Plan. There are so many out there! Once you begin cooking, you can experiment and add in your favorite seasonings.
5. Remember Why You Started
Continue to learn. Continue to read new research and articles regarding the health benefits of going whole food plant-based. Reminding yourself of why you're doing this, whether it's weight-loss or reversing early heart disease, will help you stay on track.
6. Step Back and Notice The Difference
Approach food differently. Look at what you eat as one of the most important decisions you make each day. Notice the positive difference in your body, and let that also be your motivation to continue.
7. Focus On Variety to Get The Nutrients Your Body Requires
Make sure you're eating wide variety of fruits, vegetables, legumes and whole grains. As long as you do this, you will be getting plenty of the nutrients you need.