by Skinny Ms.
Do you love to cook with quinoa, or want to learn? Are you looking for a substitute for meat, so that you don’t have to sacrifice many of your favorite meals in order to eat a more healthy diet? Learning to cook with quinoa is simple, and the grain makes a great alternative to meat. Quinoa meatballs are just as hearty as a traditional beef meatball, but they are much lower in saturated fat. Quinoa meatballs are even a great substitute for turkey and chicken meatballs because they are a whole grain as well as a protein.
Our qunioa meatless meatballs are a party favorite. Everyone knows how unhealthy party foods can be, especially those designed for casual gatherings like football games and Friday evening game nights. These meatballs can be served as a main dish or appetizer and pair well with our barbecue sauce.
Looking for a healthy quinoa recipe you can serve at parties and special events? Do you wish your children would eat healthier, but nothing seems to appeal to their unsophisticated taste buds? Your family will love these quinoa recipes, including our decadent fudge. Enjoy the fantastic recipes featured in The New Quinoa E-book.
Yields: 4 | Serving size: 2 meatballs | Calories: 145 | Previous Points: 3 | Points Plus: 4 | Total Fat: 6 g | Saturated Fats: 1 g | Trans Fats: 0 g | Cholesterol: 2 mg | Sodium: 59 mg | Carbohydrates: 19 g | Dietary fiber: 4 g | Sugars: 1 g | Protein: 8 g
- ½ cup dry quinoa, pre-rinsed
- 1 cup water
- 1 cup cooked green lentils, well drained
- ¼ cup diced red bell pepper
- ½ cup diced onion
- 2 cloves garlic, minced
- ½ cup gluten free bread crumbs or whole wheat panko bread crumbs (add additional bread crumbs if the meatballs need to be firmer and aren't holding together well)
- ¼ cup freshly grated parmesan
- 1 tablespoon freshly chopped flat parsley leaves
- 1 tablespoon freshly chopped oregano
- 1/2 teaspoon freshly ground black pepper
- Sea salt to taste
- ¼ teaspoon cayenne pepper
- 1 egg white (for vegan add 2-3 teaspoons water)
- 3 tablespoons olive oil
Add pre-rinsed quinoa and water to a medium pot, cover, bring to a boil. Reduce heat to a simmer and continue cooking 15 minutes or until water is completely absorbed. In the meantime, in a large non-stick skillet add 1 tablespoon olive oil, heat to medium-low and sauté diced onions and bell pepper until tender about 4 minutes, add garlic, parsley and oregano and sauté one additional minute.
Remove quinoa from heat and allow to rest 10 minutes. Press down on quinoa with a paper towel to remove any remaining water.
In a large mixing bowl combine sautéed onion, garlic, parsley and oregano along with remaining ingredients, except oil. Use either a potato masher or fork and mash the ingredients until the lentils are well mashed. Using your hands, shape into 1 ½ “ (meatless) meatballs, place in a large bowl, cover and refrigerate until chilled, about 2 hours.
Add remaining 2 tablespoons oil to a large non-stick skillet, heat to medium-low and add quinoa (meatless) meatballs. Brown meatballs, turn over and brown on the other side. Cook until browned and heated through, about 16 minutes. Remove from skillet and drain on a paper towel.
If you plan to serve these (meatless) meatballs with marinara, add to the marinara sauce, gently turn to coat. Simmer until hot and serve over pasta.
These are a perfect food to eat prior to working out as they provide complex carbohydrates for energy and protein for building muscles. When on hand, I’ll have a few before a workout.
TIP: For a vegan version, use vegan egg replacer or 1 tbsp of flaxmeal mixed with 3 tbsp water rather than the 2-3 teaspoons straight water.
For kid friendly tips check out Gluten Free Ideas Your Kids will Love!
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