Prepare to revolutionize your dinner routine with a mouthwatering dish that combines the magic of spaghetti squash and protein-packed bean balls! This innovative recipe transforms ordinary ingredients into an extraordinary meal that will make your taste buds dance and your body thank you. Imagine twirling your fork into tender, spaghetti-like strands topped with crispy, herb-infused bean balls and a rich marinara sauce - all while keeping things healthy and incredibly delicious!
Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 1 medium spaghetti squash
- 1 can cannellini beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1/4 cup fresh parsley, chopped
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Marinara sauce for serving
Instructions
- Preheat your oven to 400°F (200°C). This will ensure that your spaghetti squash cooks evenly and thoroughly.
- Carefully cut the spaghetti squash in half lengthwise using a sharp knife. Scoop out the seeds and stringy bits from the center using a spoon. Drizzle the inside of each half with olive oil and sprinkle with salt and pepper to taste.
- Place the squash halves cut-side down on a baking sheet lined with parchment paper. Roast in the preheated oven for about 30 minutes, or until the flesh is tender and can be easily shredded with a fork.
- While the spaghetti squash is roasting, prepare the Italian bean balls. In a mixing bowl, combine the drained and rinsed cannellini beans, breadcrumbs, grated Parmesan cheese, chopped parsley, minced garlic, dried oregano, and salt and pepper to taste.
- Using a fork or a potato masher, mash the mixture together until well combined. The mixture should be thick enough to form into balls. If it feels too wet, add a little more breadcrumbs. If it’s too dry, you can add a splash of water or olive oil.
- Once the mixture is ready, form small balls (about 1-
- 5 inches in diameter) and place them on a baking sheet lined with parchment paper. You should have about 12-16 balls depending on the size you make.
- After the spaghetti squash has finished roasting, remove it from the oven and let it cool slightly. While it cools, increase the oven temperature to 425°F (220°C) and bake the bean balls for about 20 minutes, or until they are golden brown and firm to the touch, flipping them halfway through for even cooking.
- Once the spaghetti squash is cool enough to handle, use a fork to scrape the flesh into spaghetti-like strands. Set aside.
- To serve, place a generous portion of the spaghetti squash on each plate, top with the baked Italian bean balls, and ladle warm marinara sauce over the top. Garnish with additional parsley or Parmesan if desired.
- Enjoy your delicious Spaghetti Squash Italian Bean Balls as a healthy and satisfying meal!
Tips
- Choose a fresh, firm spaghetti squash with a vibrant yellow color for the best texture and flavor.
- When cutting the squash, use a sturdy chef's knife and apply steady pressure to ensure a clean, safe cut.
- For extra flavor, consider roasting the bean balls with a light spray of olive oil to help them achieve a golden, crispy exterior.
- If the bean ball mixture feels too wet, refrigerate it for 15-20 minutes to help it bind better before forming into balls.
- Don't overcrowd the baking sheet when roasting the bean balls - this ensures they crisp up evenly and develop a nice golden color.
- For a gluten-free version, substitute breadcrumbs with almond flour or gluten-free breadcrumbs.
- Leftover bean balls and squash can be stored separately in the refrigerator for up to 3-4 days, making this a great meal prep option!
Nutrition Facts
Calories: 119kcal
Carbohydrates: g
Protein: g
Fat: g
Saturated Fat: 1g
Cholesterol: 5mg
