Vegetarian Meatballs is an amazing recipe that is so popular. My husband and children love meat, but they adore these vegetarian delights. Served as a main dish, a snack or as part of a picnic they always come back wanting more. I make these in advance and in bulk. Serve some and freeze the rest for later. These are also very good economically.
In recent years, the demand for plant-based alternatives has soared, driven by a growing awareness of health and environmental benefits. One delightful and nutritious option that fits perfectly into this trend is vegetarian meatballs made with quinoa, cauliflower rice, and breadcrumbs. These meatballs are not only a testament to how versatile plant-based cooking can be, but they also offer a delicious and satisfying meal for vegetarians and meat-eaters alike.
The Power of Quinoa
Quinoa, often hailed as a superfood, is a fantastic base for vegetarian meatballs. This ancient grain is packed with protein, fibre, and essential amino acids, making it a complete protein source – a rarity in the plant kingdom. Its nutty flavour and slightly chewy texture provide a substantial foundation that holds up well when formed into meatballs. Additionally, quinoa is gluten-free, making these meatballs accessible to those with gluten sensitivities when paired with gluten-free breadcrumbs.
Cauliflower Rice: The Perfect Partner
Cauliflower rice, made by grating or processing cauliflower into rice-sized pieces, is another key ingredient in these meatballs. It adds a light, tender texture and a subtle flavour that blends seamlessly with the quinoa. Cauliflower is also rich in vitamins C and K, and offers a boost of antioxidants, making these meatballs as nutritious as they are tasty. Moreover, cauliflower rice helps keep the meatballs moist and tender, ensuring they don’t dry out during cooking.
Binding It All Together
Breadcrumbs play an essential role in bringing all the ingredients together, giving the meatballs their shape and structure. For a healthier twist, you can opt for whole wheat or gluten-free breadcrumbs. Seasoning the breadcrumbs with a blend of Italian herbs, garlic powder, onion powder, salt, and pepper enhances the overall flavour, making each bite a delightful experience.
Versatility at Its Best
These vegetarian meatballs are incredibly versatile. They can be served as a main dish, an appetizer, or even a snack. Pair them with spaghetti and marinara sauce for a classic Italian dinner, or stuff them into a sub roll with marinara and mozzarella for a hearty sandwich. They also work wonderfully as a topping for salads or grain bowls, adding both flavour and protein.
Final Thoughts
Vegetarian quinoa and cauliflower rice meatballs are a delicious and nutritious alternative to traditional meatballs. They’re easy to make, packed with essential nutrients and incredibly versatile. Whether you’re a vegetarian, a vegan or simply looking to reduce your meat consumption, these meatballs are sure to become a staple in your kitchen. Enjoy experimenting with different herbs and spices to make them your own, and savour the goodness of plant-based eating!
Vegetarian Meatballs
Healthy dish that tastes and looks amazing.
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Servings: 6 People
Calories: 268kcal
Ingredients
- 1 cup breadcrumbs I use homemade
- 12 oz cauliflower rice
- 9 oz quinoa cooked
- 2 large eggs free range
- 1 tsp salt
- 1 tsp chili powder
- ½ tsp paprika
- ½ tsp cumin
- olive oil
Instructions
- Turn on the oven and preheat to 205C/400F/Gas Mark 6
- Once it has cooked and cooled a little, transfer to a processor with the cooked quinoa and pulse until semi smooth. You don’t want it to be powder!!
- It should reach a consistency so that you can roll balls with it. A heaped tablespoon or ice cream scoop are ideal amounts per ball.
- Place on a large baking tray and drizzle olive oil over to keep the moisture. Give the tray a little vibration to get the oil all over or use a brush.
- Place in the oven and cook for about 20 minutes. The balls should be firm but not solid.
Nutrition
Calories: 268kcal | Carbohydrates: 44g | Protein: 12g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 62mg | Sodium: 568mg | Potassium: 481mg | Fiber: 5g | Sugar: 2g | Vitamin A: 279IU | Vitamin C: 27mg | Calcium: 78mg | Iron: 4mg