Quick Benefits
Veggie Quinoa Mushroom Balls are a hearty, protein-packed vegan dish that’s both satisfying and delicious. Made with wholesome ingredients like mushrooms, quinoa, potatoes, and fresh herbs, these veggie balls are a great meat-free alternative that’s bursting with flavor. Enjoy them as an appetizer, main course, or as part of a nourishing bowl.
Essential Ingredients
Vegetables
- 150 g mushrooms, chopped
- 1 onion, minced
- 1 red pepper, chopped
- 2 potatoes, diced
- A handful of fresh parsley, chopped
- 2-3 garlic cloves, mashed
Grains and Seeds
- 1/2 cup quinoa, boiled according to packaging instructions
- 2 Tablespoons sesame seeds
Spices and Seasonings
- 1 teaspoon paprika
- 1/2 teaspoon cayenne
- Salt and pepper, to taste
Oils and Fats
- 2 Tablespoons vegetable oil (e.g., sunflower)
Preparation Steps
- Heat the vegetable oil in a pan and sauté the onions until translucent. Add the red pepper and cook for 2 minutes more. Add the mushrooms, season with salt and pepper, and cook until tender.
- In a pot of salted boiling water, cook the diced potatoes for 5 minutes or until fork-tender. Drain the potatoes, transfer to a large bowl, and mash with a fork.
- Add the sautéed vegetable mixture, boiled quinoa, mashed garlic, chopped parsley, sesame seeds, paprika, cayenne, and any additional seasoning to the mashed potatoes. Mix thoroughly.
- Using an ice cream scoop or your hands, shape the mixture into small balls.
- Preheat the oven to 200 °C (400 °F). Arrange the veggie balls on a greased baking sheet and bake for 25 minutes or until the outside is slightly crispy.
- Serve the veggie balls with mashed potatoes and a green salad, such as kale tabbouleh. Enjoy!
Health Benefits
These veggie quinoa mushroom balls are rich in plant-based protein from quinoa and mushrooms. They are high in fiber, vitamins, and minerals, making them a heart-healthy and satisfying option. The inclusion of fresh herbs and spices not only enhances flavor but also boosts the dish’s antioxidant profile.
Serving Suggestions
Serve veggie quinoa mushroom balls hot, paired with mashed potatoes or a green salad like kale tabbouleh. They also work well as a filling in wraps or pita bread, topped with tahini or yogurt sauce.
Creative Variations
- Spicy Kick: Add extra cayenne or a dash of hot sauce to the mixture.
- Cheesy Version: Mix in some vegan cheese or nutritional yeast for a cheesy flavor.
- Italian Style: Add oregano and basil and serve with marinara sauce.
Storage Tips
Store leftover veggie balls in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 180 °C (350 °F) for 10 minutes to restore crispiness.
Pro Tips
- Make sure the potatoes are well-mashed for a smoother texture.
- Don’t overmix the ingredients to maintain a tender texture.
- Brush the veggie balls lightly with oil before baking for a crispier finish.
Frequently Asked Questions
Q: Can I freeze the veggie balls? A: Yes, freeze uncooked veggie balls on a baking sheet, then transfer to a freezer bag. Bake from frozen, adding a few extra minutes to the cooking time.
Q: Can I use other grains besides quinoa? A: Yes, couscous or bulgur can be good substitutes.
Q: Are these gluten-free? A: Yes, as long as the quinoa and other ingredients are certified gluten-free.
Print Veggie Quinoa Mushroom Balls: A Nutritious and Flavorful Vegan Delight
Veggie Quinoa Mushroom Balls are a wholesome, plant-based alternative to traditional meatballs. Packed with protein-rich quinoa, earthy mushrooms, and vibrant vegetables, these flavorful bites are perfect as an appetizer, side dish, or even a light main course. They are crispy on the outside and tender on the inside, making them a satisfying and nutritious addition to your meal rotation.
- Total Time: 45 minutes
Ingredients
Vegetables
- 150 g mushrooms, chopped
- 1 onion, minced
- 1 red pepper, chopped
- 2 potatoes, diced
- A handful of fresh parsley, chopped
- 2–3 garlic cloves, mashed
Grains and Seeds
- 1/2 cup quinoa, boiled according to packaging instructions
- 2 Tablespoons sesame seeds
Spices and Seasonings
- 1 teaspoon paprika
- 1/2 teaspoon cayenne
- Salt and pepper, to taste
Oils and Fats
- 2 Tablespoons vegetable oil (e.g., sunflower)
Instructions
- Heat the vegetable oil in a pan and sauté the onions until translucent. Add the red pepper and cook for 2 minutes more. Add the mushrooms, season with salt and pepper, and cook until tender.
- In a pot of salted boiling water, cook the diced potatoes for 5 minutes or until fork-tender. Drain the potatoes, transfer to a large bowl, and mash with a fork.
- Add the sautéed vegetable mixture, boiled quinoa, mashed garlic, chopped parsley, sesame seeds, paprika, cayenne, and any additional seasoning to the mashed potatoes. Mix thoroughly.
- Using an ice cream scoop or your hands, shape the mixture into small balls.
- Preheat the oven to 200 °C (400 °F). Arrange the veggie balls on a greased baking sheet and bake for 25 minutes or until the outside is slightly crispy.
- Serve the veggie balls with mashed potatoes and a green salad, such as kale tabbouleh. Enjoy!
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Appetizer/Main Course
- Cuisine: Vegan/Vegetarian
Nutrition
- Serving Size: 4
- Calories: 120 per serving
