Trying to make raw vegan meals has been a challenge for me. There is something beautiful and comforting about the smell of sautéed garlic and onions filling a room. Unfortunately raw vegans miss out on the mouth watering aromas sautéed garlic and onions produce. Raw vegans, incase you were unaware, do not consume any food cooked above 100 degrees F, nor do they consume anything from an animal. Therefore, their choices are very limited.
This recipe began as something raw, but I couldn’t resist sautéing some fresh veggies, and thus the sauce in this dish isn’t raw, neither are the “meatballs”, but the noodles are 100% raw! I’m excited to share this with you because it turned out exactly how I wanted it to the very first time I made it. I had this idea that beet root noodles would pair very nicely with pecans, but I didn’t initially know how to bring the two together. Let’s be honest, simply sprinkling some toasted pecans over raw beet root noodles is way too boring. So, I thought why not try to make a vegan version of a traditional dish everyone loves? Thus, a beautiful plate of beet spaghetti and vegan pecan meatballs came to life before my eyes.
Pecans are an excellent source of healthy fat, and handful a day is said to lower bad cholesterol. For all you vegans out there who need to monitor your micronutrient intake, pecans contain zinc and folic acid; two essential minerals that the vegan diet often lacks. Pecans have also been associated with improving brain, heart and bone health.
Beets contain vitamin C, iron, potassium, copper, and a ton of dietary fiber. Vitamin C helps regenerate vitamin E in the body, and therefore aids in protecting the body against free radicals. According to Mercola, beets have been associated with lowering blood pressure, fighting inflammation and containing cancer fighting properties.
The beet root noodles are topped with a shallot cashew cream sauce, and to complement the pecans the “meatballs” cranberries were added to the mix. The dish came together so well, it is a must try for any vegan looking for a healthier spaghetti and meatball option.
Ingredients (Pecan Meatless Meatballs):
- 1 can chickpeas
- 3/4 cup panko crumbs
- 1/2 clove minced garlic
- 1/4 yellow onion
- 1 tsp marjoram
- 1/4 cup cranberries
- 2 Tbsp ground flax powder
- 6 Tbsp water
- 1/4 cup pecans
Ingredients (Cashew Garlic Shallot Cream Sauce):
- 2 minced shallots
- 1 clove garlic
- 1 1/2 cup cashews
- 1 Tbsp Nutritional Yeast
- 3 Tbsp Chives
- 1 tsp salt
- 1 tsp pepper
- 1-2 Tbsp extra virgin olive oil
- 1/4 cup pecans
Ingredients (Beet Root Noodles):
- 4 medium sized red beets OR pre-spiralized beet root noodles
- 2 tbsp Extra Virgin Olive Oil
- 2 tsp garlic salt
Method (Pecan Meatless Meatballs):
- Preheat over to 375 degrees F.
- Add ground flax powder and water to a small bowl. Mix until egg like consistency forms and set aside.
- Rinse and drain chickpeas. Pour into a high speed blender or food processor.
- Pulse chickpeas until mashed consistency forms.
- Add remaining meatball ingredients except cranberries to blender. Add flax egg you created in a separate bowl to blender.
- Pulse everything together until dough-like consistency forms, and transfer mixture to a mixing bowl.
- Fold in cranberries.
- Roll dough in hands to form small balls, and place on a baking tray.
- Bake “meatballs” at 375 degrees F for 30 minuets or until golden brown.
Method (Cashew Garlic Shallot Cream Sauce):
- Sautee shallots and garlic in sauce pan in oil over medium heat until cartelized. Add pecans, and sautéed for another 3-5 minuets on low-medium heat.
- Place cashews in a bowl and cover them in boiling water. Allow cashews to soak for thirty minuets. After thirty minuets, drain the cashews and save 1-2 tbsp of the soaking liquid.
- Add sautéed onions, garlic and pecans to a high speed blender or food processor. Add cashews, 1-2 tbsp soaking liquid, nutritional yeast, salt and pepper to high speed blender and mix until creamy consistency forms. ***If mixture is too thick, add liquid 1 tbsp at a time to allow sauce to thin.
- Pour mixture into a sauce pan and heat on low heat for about 10 minuets.
Method (Beet Root Noodles):
- Either spiral 3 red beets with vegetable noodle spiraler tool, or buy pre spiraled beets.
- Place beets into a sautéed pan and coat with extra virgin olive oil.
- Add garlic salt and allow beets to sauté until soft.
- Combine all three parts of dish on a plate. Serve and enjoy. Option to decorate with fresh parsley.