Carrot Pasta with Eggplant Meatballs & Tomato Sauce
This vibrant Carrot Pasta with Eggplant Meatballs is a low-sodium, diabetes-friendly, and vegetarian dish packed with fibre, flavour, and a simple homemade tomato sauce—perfect for a light but satisfying meal.
- Suitable for diets:
- Heart-Healthy
- High-Fiber
- Nut-Free
- Soy-Free
- Vegetarian
Why Diabetes Friendly?
- Low in sodium: Each serving stays under 140 mg sodium, great for blood pressure and heart health.
- No added sugar: Naturally sweet from carrots and tomatoes with no refined sugars.
- Balanced macros: Includes fibre-rich veggies, healthy fats from olive oil, and protein from egg and Parmesan.
- Non-starchy veggie base: Carrot ribbons replace refined pasta, reducing glycemic impact while increasing nutrients.
Advertisement
Equipment
- skillet (for sautéing eggplant and carrot pasta)
- Small saucepan (for tomato sauce)
- Baking sheet
- Vegetable peeler (or spiralizer)
- Mixing bowl
Ingredients
For the Eggplant Meatballs:
- eggplant (about 1 ½ cups diced) 1 small
- olive oil 1 tbsp
- garlic (minced) 1 clove
- Italian seasoning ½ tsp
- Parmesan (grated) 1 tbsp
- rolled oats ¼ cup
- egg (lightly beaten) 1
- pepper ¼ tsp
For the Carrot Pasta:
- olive oil 1 tsp
- carrots (peeled into ribbons with a veggie peeler or spiralized) 3 large
- pepper 1 pinch
For the Tomato Sauce:
- olive oil 1 tsp
- garlic (minced) 1 clove
- tomatoes (canned, crushed, no-salt-added) 1 cup
- oregano (dried ) ¼ tsp
- basil (dried ) ¼ tsp
- pepper 1 pinch
Advertisement
Cooking Tips
- Texture tip: Keep the eggplant skin on unless very tough—it adds texture and fibre.
- Cheese swap: Use nutritional yeast or skip Parmesan entirely to lower sodium further.
- Make-ahead friendly: Eggplant meatballs can be pre-baked and stored for 2–3 days.
- Carrot noodle hack: Blanch in boiling water for 30 seconds if not using a skillet.
Advertisement
Instructions
Make the Eggplant Meatballs:
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Dice eggplant into small cubes (keep the skin on for extra fiber and nutrients).1 small eggplant
- Heat 1 tbsp olive oil in a skillet over medium heat. Add the eggplant and garlic. Sauté for 8–10 minutes until soft and golden.1 tbsp olive oil, 1 clove garlic
- Transfer to a bowl and mash with a fork until mostly smooth with a few chunks.
- Add oats, Parmesan, Italian seasoning, beaten egg, and black pepper. Mix well to combine.½ tsp Italian seasoning, 1 tbsp Parmesan, ¼ cup rolled oats, 1 egg, ¼ tsp pepper
- Form into small meatballs (about 1 tablespoon each). You should get 8–10.
- Place on prepared baking sheet and bake for 18–20 minutes, flipping halfway through, until firm and lightly golden.
Make the Sauce:
- In a small saucepan, heat 1 tsp olive oil over medium heat. Add minced garlic and sauté for 30 seconds.1 tsp olive oil, 1 clove garlic
- Stir in the no-salt-added crushed tomatoes, oregano, basil, pepper, and optional red pepper flakes.1 cup tomatoes, ¼ tsp oregano, ¼ tsp basil, 1 pinch pepper
- Simmer on low for 10–15 minutes, stirring occasionally. Taste and adjust seasoning with more herbs or pepper if needed.
Prepare the Carrot Pasta:
- While sauce simmers, heat 1 tsp olive oil in a skillet.1 tsp olive oil
- Add carrot ribbons and sauté for 2–3 minutes until just tender. Do not overcook—keep them slightly crisp.3 large carrots
Assemble & Serve:
- Divide carrot pasta between 2 bowls.
- Top with tomato sauce and 4–5 eggplant meatballs per bowl.
- Garnish with fresh basil.
Advertisement
FAQ
- Can I make this vegan?
Yes—omit the egg or replace with a flax egg (1 tbsp flax + 2.5 tbsp water) and use dairy-free Parmesan or skip it. - Can I use zucchini instead of carrots?
Absolutely—zucchini ribbons or spirals also work well but cook even faster (1–2 mins max). - Can I freeze the meatballs?
Yes, once baked and cooled, they freeze well for up to 1 month. Reheat in the oven for best texture.
Advertisement
Nutrition
Per serving
Calories: 250.6kcal
Carbohydrates: 24.1g
Fiber: 6.8g
Sugar: 8.7g
Fat: 14.9g
Saturated Fat: 2.8g
Trans Fat: 0.01g
Protein: 7.4g
Nutrition Facts
Carrot Pasta with Eggplant Meatballs & Tomato Sauce
Serving Size
1 serving
Amount per Serving
Calories
250.6
% Daily Value*
Fat
14.9
g
23
%
Saturated Fat
2.8
g
18
%
Trans Fat
0.01
g
Cholesterol
83.5
mg
28
%
Sodium
141
mg
6
%
Potassium
705.8
mg
20
%
Carbohydrates
24.1
g
8
%
Fiber
6.8
g
28
%
Sugar
8.7
g
10
%
Protein
7.4
g
15
%
Vitamin C
17.9
mg
22
%
Vitamin D
0.5
µg
3
%
Calcium
109.5
mg
11
%
Iron
1.9
mg
11
%
Magnesium
48.9
mg
12
%
Zinc
1.2
mg
8
%
* Percent Daily Values are based on a 2000 calorie diet.
Leave a Reply
You must be logged in to post a comment.