Description
A comforting fall-inspired dish featuring tender turkey meatballs infused with pumpkin and warm spices, served with a creamy pumpkin-spiced tomato sauce tossed with whole wheat spaghetti. This recipe balances savory and sweet autumn flavors with wholesome ingredients for a healthy and hearty meal.
Ingredients
Scale
Meatballs
- 1 pound ground turkey
- 1/3 cup whole wheat panko crumbs
- 1/3 cup pumpkin puree
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon salt
- ½ teaspoon cinnamon
- ¼ teaspoon allspice
- 4 sage leaves, minced
Pumpkin Spaghetti Sauce
- 1 (28 oz) can crushed tomatoes
- 1 onion, diced
- 1 tablespoon olive oil
- 4 cloves garlic, minced
- 2 tablespoons aged balsamic vinegar
- 2 tablespoons tomato paste
- 1 cup pumpkin puree
- 1 cup chicken or vegetable broth
- 1 teaspoon maple syrup
- 1 teaspoon coconut sugar
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon cinnamon
- ¼ teaspoon allspice
- Salt and pepper, to taste
- Red chili flakes, to taste
Extras
- 1 box Banza chickpea spaghetti (or preferred pasta)
- 1/3 cup grated parmesan cheese
- Small sage leaves, 1-3 per plate for garnish
- Pinch of red pepper flakes (optional)
Instructions
- Prepare the Meatballs: In a large bowl, gently mix together the ground turkey, whole wheat panko crumbs, pumpkin puree, onion powder, garlic powder, salt, cinnamon, allspice, and minced sage leaves until just combined. Be careful not to overmix to keep the meatballs tender. Use a small ice cream scoop or spoon to portion out and form 15-18 evenly sized meatballs. Set aside or refrigerate for a few hours to help flavors meld and set shape.
- Make the Sauce Base: Heat olive oil in a dutch oven or large saucepan over medium heat. Add diced onions and minced garlic, cooking until onions are translucent and garlic is fragrant, about 4-5 minutes. Stir in tomato paste and cook for 30 seconds until it turns a rusty red color. Deglaze the pan with balsamic vinegar, scraping up any browned bits for depth of flavor.
- Add Sauce Ingredients: To the pot, add crushed tomatoes, pumpkin puree, chicken or vegetable broth, maple syrup, coconut sugar, garlic powder, onion powder, cinnamon, allspice, salt, pepper, and red chili flakes. Stir thoroughly to combine all ingredients into a rich sauce.
- Simmer the Sauce: Bring the sauce to a boil, then reduce heat to low and simmer gently for at least 30 minutes to develop and meld all flavors together. Once cooked, either use an immersion blender directly in the pot or transfer the sauce to a blender to puree until smooth and creamy.
- Cook the Meatballs: Preheat oven to 400°F (204°C). Grease a baking sheet and arrange meatballs evenly spaced. Lightly brush the tops of the meatballs with olive oil to promote browning. Bake the meatballs for 8-10 minutes on one side, then carefully flip and bake another 8-10 minutes until golden brown and cooked through (internal temperature should reach 165°F/74°C).
- Cook the Pasta: While the meatballs bake, cook the Banza spaghetti or preferred pasta according to package instructions until al dente. Drain the pasta, reserving some pasta water to adjust sauce consistency as needed.
- Combine Pasta and Sauce: Toss the cooked spaghetti with the pumpkin tomato sauce, adding reserved pasta water little by little if the sauce needs thinning to coat the noodles evenly.
- Assemble and Serve: Divide the sauced pasta into 4-6 bowls. Top each with 3 or more turkey pumpkin meatballs, a sprinkle of grated parmesan cheese, optional red pepper flakes, and garnish with small fresh sage leaves. Serve immediately and enjoy the comforting seasonal flavors.
Notes
- For best results, prepare the meatball mixture a few hours before baking and refrigerate to allow flavors to meld and help meatballs maintain shape during cooking.
- Adjust red pepper flakes in both sauce and as garnish depending on your preferred spice level.
- Banza chickpea pasta is used here for added protein and fiber, but any whole wheat or gluten-free pasta works well.
- Use fresh sage for the best aroma and garnish presentation.
- Leftover meatballs can be stored in the refrigerator for up to 3 days or frozen for longer storage.
Nutrition
- Serving Size: 1 serving (including 3 meatballs and pasta)
- Calories: 420
- Sugar: 7g
- Sodium: 550mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 7g
- Protein: 30g
- Cholesterol: 70mg
