Low Sodium Hearty Vegetarian Meatballs
Get ready to indulge in these flavorful **Low Sodium Hearty Vegetarian Meatballs**, a wholesome and guilt-free twist on a classic comfort food. Packed with protein-rich quinoa, mashed black beans, and a medley of chopped mushrooms, grated carrot, and savory herbs, these meatballs are a nutritious powerhouse in every bite. The recipe uses ground flaxseed as an egg-free binder and a touch of nutritional yeast for a savory depth, making it entirely plant-based and heart-healthy. Baked, not fried, these vegetarian delights sport a crispy exterior while staying tender and satisfying inside. Perfect for pairing with a low-sodium tomato sauce, serving over spaghetti squash, or stuffing into your favorite sandwich, these versatile meatballs are an easy, crowd-pleasing option for weeknight dinners or meal prep. With just 25 minutes of prep time, this recipe delivers a deliciously wholesome meal that doesn’t compromise on flavor or nutrition.
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Recipe Information
Ingredients
- 0.5 cup Quinoa
- 1 cup Water
- 1 15 oz can Black beans, drained and rinsed
- 1 medium Carrot, grated
- 0.5 cup Button mushrooms, finely chopped
- 0.5 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 0.75 cup Rolled oats
- 2 tablespoons Ground flaxseed
- 1 tablespoon Lemon juice
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Dried oregano
- 0.5 teaspoon Dried thyme
- 0.5 teaspoon Smoked paprika
- 2 tablespoons Nutritional yeast
- 1 tablespoon Olive oil
Instructions
Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and water is absorbed. Fluff with a fork and set aside to cool.
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a large bowl, mash the black beans with a fork or potato masher until mostly smooth. Leave some beans partially intact for texture.
Add the grated carrot, chopped mushrooms, and chopped onion to the black beans. Mix well.
In a separate small bowl, mix the ground flaxseed with 3 tablespoons of water. Let it sit for a few minutes to thicken; this acts as a binding agent.
To the bean and vegetable mixture, add the cooked quinoa, minced garlic, thickened flaxseed mixture, rolled oats, lemon juice, black pepper, oregano, thyme, smoked paprika, and nutritional yeast.
Mix everything thoroughly; you may need to use your hands to ensure a cohesive mixture. The mixture should hold together when you press it between your fingers.
Form the mixture into 1.5-inch balls and place them on the prepared baking sheet.
Once all meatballs are formed, gently brush or mist each with a little olive oil. This helps them crisp up in the oven.
Bake in the preheated oven for 25-30 minutes, flipping halfway through to ensure even cooking, until the meatballs are golden brown and firm to the touch.
Allow to cool slightly before serving. These meatballs can be served with a low-sodium tomato sauce, over spaghetti squash, or as part of a sandwich!
Nutrition Facts
Calories |
1240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.7 g | 42% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 682 mg | 30% | |
| Total Carbohydrate | 182.7 g | 66% | |
| Dietary Fiber | 42.5 g | 152% | |
| Total Sugars | 9.8 g | ||
| Protein | 61.7 g | 123% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 322 mg | 25% | |
| Iron | 16.0 mg | 89% | |
| Potassium | 2457 mg | 52% | |
*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.
