Heart-Healthy Savory Vegetable Meatballs
Delight in the wholesome goodness of our Heart-Healthy Savory Vegetable Meatballs, a nutritious and flavorful twist on a classic favorite. Packed with protein-rich quinoa, vibrant vegetables like carrots, zucchini, and mushrooms, and bound with nutrient-dense oat flour and ground flaxseed, these baked meatless meatballs are a guilt-free comfort food option. Infused with garlic, fresh parsley, and aromatic Italian seasoning, they offer a savory punch that’s perfect for pairing with marinara sauce, a fresh salad, or even as a snack on their own. Ready in under an hour, this vegan-friendly dish is easy to prepare and ideal for meal prep or a family dinner. Plus, they're low in sodium and bursting with fiber, making them perfect for anyone seeking a heart-healthy, plant-based alternative to traditional meatballs.
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Recipe Information
Ingredients
- 0.5 cup Quinoa
- 1 cup Water
- 2 tablespoons Olive oil
- 0.5 cup Onion, finely chopped
- 2 cloves Garlic, minced
- 1 cup Carrot, grated
- 1 cup Zucchini, grated and excess moisture squeezed out
- 1 cup Mushrooms, finely chopped
- 0.5 cup Oat flour
- 2 tablespoons Ground flaxseed
- 2 tablespoons Low-sodium soy sauce
- 0.25 cup Fresh parsley, chopped
- 0.5 teaspoon Black pepper
- 1 teaspoon Italian seasoning
Instructions
Rinse the quinoa under running water. In a medium saucepan, combine the quinoa with 1 cup of water and bring to a boil. Reduce the heat to low, cover, and simmer for about 15 minutes until cooked and water is absorbed. Set aside to cool.
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
In a nonstick skillet, heat olive oil over medium heat. Add the chopped onions and sauté for 3-4 minutes until soft and translucent.
Add the minced garlic to the skillet and sauté for another minute.
Stir in the grated carrot, zucchini, and chopped mushrooms. Cook for about 5-7 minutes until the vegetables are soft, and most of their moisture has evaporated. Remove from heat and let it cool slightly.
In a large mixing bowl, combine the cooked quinoa, vegetable mixture, oat flour, ground flaxseed, soy sauce, chopped parsley, black pepper, and Italian seasoning. Mix well until all ingredients are evenly combined.
Using your hands, form the mixture into 1.5-inch balls and place them onto the prepared baking sheet.
Bake in the preheated oven for 25-30 minutes, turning the meatballs halfway through, until firm and lightly golden brown.
Allow to cool slightly and serve immediately, or store in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
1081 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.6 g | 60% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1847 mg | 80% | |
| Total Carbohydrate | 136.0 g | 49% | |
| Dietary Fiber | 22.8 g | 81% | |
| Total Sugars | 26.2 g | ||
| Protein | 40.4 g | 81% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 406 mg | 31% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 3174 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
