Quinoa (Meatless) Meatballs

Quinoa (Meatless) Meatballs

Ingredients:

  • 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 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
  • ¼ teaspoon cayenne pepper
  • 1 egg white
  • 3 tablespoons olive oil

Directions:

  1. 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.
  2. In the meantime, in a large non-stick skillet add 1 tablespoon olive oil, heat 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.
  3. In a large mixing bowl combine sautéed onion, garlic, parsley and oregano along with remaining ingredients, except oil. Mash ingredients until the lentils are well mashed. Shape into 1 ½ “(meatless) meatballs, place in a large bowl, cover and refrigerate until chilled, about 2 hours.
  4. Add remaining 2 tablespoons oil to a large non-stick skillet, heat to medium-low and add quinoa (meatless) meatballs. Cook until browned and heated through, about 16 minutes. Remove from skillet and drain on a paper towel.

Nutrition Information Servings:

4 Serving Size: 2 meatballs
Calories: 214
Total Fat: 8.8g
Protein: 7.2g
Saturated Fat: 1.7g
Sodium: 61.1mg
Potassium: 160.4mg
Total Carbohydrate: 26.4g
Dietary Fiber: 4.1g
Sugars: 1.6g

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