Vegetarian Spinach and Quinoa Meatballs are a healthy, protein-packed alternative to traditional meatballs. They are made with a combination of quinoa, spinach, and flavorful seasonings, offering a perfect bite for a main dish, pasta topping, or as an appetizer. Here's how to make them:
Vegetarian Spinach and Quinoa Meatballs
Ingredients:
- 1 cup quinoa, cooked and cooled
- 2 cups fresh spinach, chopped (or 1 cup frozen, thawed, and squeezed dry)
- 1/2 cup breadcrumbs (use gluten-free if needed)
- 1/4 cup grated Parmesan cheese (or nutritional yeast for a vegan option)
- 2 eggs (or flax eggs for vegan: 2 tablespoons flaxseed meal + 6 tablespoons water)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- 1/4 cup crumbled feta or mozzarella (optional)
- Olive oil (for greasing the baking sheet)
Instructions:
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Preheat the Oven:
- Preheat your oven to 375°F (190°C). Grease a baking sheet or line it with parchment paper.
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Cook the Quinoa:
- Cook the quinoa according to package instructions (about 1 cup of uncooked quinoa yields 3 cups cooked). Let it cool.
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Prepare the Mixture:
- In a large bowl, combine the cooked quinoa, chopped spinach, breadcrumbs, Parmesan cheese, eggs (or flax eggs), onion, garlic, oregano, basil, salt, and pepper. If using, stir in the crumbled feta or mozzarella for extra flavor.
- Mix well until the ingredients are fully combined and form a sticky dough-like consistency.
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Form the Meatballs:
- Using your hands or a small ice cream scoop, form the mixture into small, round meatballs (about 1-1.5 inches in diameter). Place the meatballs onto the prepared baking sheet.
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Bake the Meatballs:
- Bake the quinoa and spinach meatballs in the preheated oven for 20-25 minutes, turning them halfway through, until they are golden brown and firm.
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Serve:
- Remove the meatballs from the oven and let them cool slightly before serving.
Serving Ideas:
- Over Pasta: Serve the meatballs with marinara sauce over spaghetti or your favorite pasta.
- As an Appetizer: Pair the meatballs with a dipping sauce, such as marinara, pesto, or tzatziki.
- In a Bowl: Serve them over a grain bowl with veggies and a tangy dressing.
Optional Variations:
- Make it Vegan: Use flax eggs and nutritional yeast in place of Parmesan and eggs for a vegan version.
- Spice it Up: Add a pinch of red pepper flakes or some chopped jalapeños for a little heat.
- Add Extra Veggies: Include grated zucchini or carrots in the mixture for added nutrition and moisture.
These vegetarian spinach and quinoa meatballs are a flavorful, versatile dish that can be enjoyed in a variety of ways. They're packed with protein, fiber, and nutrients, making them a healthy option for any meal. Enjoy!
