If you’re a vegetarian, or trying harder to eat a plant-based diet, then quinoa is likely already a staple in your pantry. Quinoa, a now legendary superfood, packs a whopping dose of protein, and is a great alternative for those who are foregoing meat, but want the benefits of lean, clean protein in their meals. Quinoa is also rich in fiber and antioxidants, making it a perfect choice for anyone practicing clean, healthy eating, whether you’re going meat-free or not! Enthusiasts regularly use it in place of rice and other grains, and incorporate it into salads, soups, and a multitude of recipes.
But quinoa can also be used as a literal meat substitute. Craving moist, juicy meatballs, like the ones you loved when you were a kid? Quinoa can easily be incorporated into a healthy quinoa meatball recipe, lending heft and texture to meatballs without the fat and cholesterol or beef or pork. Our quinoa meatball recipe uses traditional meatball ingredients such as garlic, Parmesan, and onion, but also makes use of creative, healthy substitutions, such as chickpeas for texture and taste, and whole wheat bread instead of white bread. These meatballs are clean and guilt-free, and will taste delicious in a variety of pasta recipes, on top of veggies, or even as an appetizer!
You can make these quinoa meatballs ahead and refrigerate them, warming them up when you are ready to eat. This is a delicious and healthy idea to try for your next family meal!
Yields: 6 servings/18 meatballs | Serving Size: 3 meatballs | Calories: 354 | Total Fat: 15 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 32 mg | Sodium: 155 mg | Carbohydrates: 43 g | Dietary Fiber: 7 g | Sugars: 5 g | Protein: 12 g | SmartPoints (Freestyle): 11
- 1/2 cup uncooked quinoa, rinsed
- 1-1/4 cups water
- 1 - 2 slices whole wheat sandwich bread, ground in a grinder
- 1 cup precooked chick peas, drained completely
- 1/4 cup grated Parmesan cheese
- 1 egg, white part only
- 1 clove garlic, minced or grated
- 1 medium onion, minced or grated
- 2 tablespoons fresh parsley, finely chopped
- 4 tablespoons extra virgin olive oil
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon paprika
- 1/2 - 1 cup wheat, quinoa, almond, buckwheat flour (or other kinds of healthy flour) for coating the meatballs
- Fresh lettuce
- 1 cup marinara sauce, warmed up
- In a small saucepan, combine the quinoa and the water and let it boil over high heat. When it boils, put down the heat to low and simmer for about 15 minutes or until the water is completely absorbed. Let it cool.
- In a medium bowl, put the chick peas and mash with a masher. Add the cooled quinoa, 1 slice of ground bread, Parmesan, egg white, garlic, onion, parsley, 1 tablespoon extra virgin olive oil, oregano, salt and paprika. Mix well.
- Make some balls with the mixture. If the meatballs are hard to pack, add a little bit more of the remaining ground bread.
- On a big plate, put the wheat flour then roll the quinoa balls to coat them.
- Cover and refrigerate for about 2 hours.
- Over medium heat, pour the remaining extra virgin olive oil then brown all the sides of the quinoa meatballs. Use a spoon and a fork to turn them carefully to avoid breaking.
- When they are cooked, transfer them to a plate lined with kitchen paper towels to absorb the oil.
- To serve, place some lettuce leaves on the plate, some warm marinara sauce then the quinoa meatballs.
We’d love to hear what you think. Leave us a comment in the comments section below.