Nut-Free Hearty Vegetarian Meatballs
Satisfy your craving for a plant-based twist on a classic comfort food with these Nut-Free Hearty Vegetarian Meatballs. Packed with protein-rich quinoa, creamy black beans, and nutrient-dense veggies like spinach and carrots, these meatballs are a flavorful and wholesome option for vegetarians and vegans alike. Seasoned with a blend of smoked paprika, oregano, and a hint of soy sauce, they offer a savory, umami kick without the need for nuts or dairy. Baked to perfection with a satisfyingly firm texture, these vegetarian meatballs are ideal for serving with marinara over pasta, tucked into a sub sandwich, or enjoyed as a snack. Ready in just under an hour, they’re perfect for weeknight dinners or meal prep. Plus, their nut-free and family-friendly profile makes them an inclusive choice for any table!
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 cups Water
- 2 tablespoons Olive oil
- 1 cup Chopped onion
- 3 units Garlic cloves, minced
- 1 cup Grated carrots
- 1 cup Fresh spinach, chopped
- 15 ounces Canned black beans, drained and rinsed
- 1 cup Breadcrumbs
- 2 tablespoons Ground flaxseed
- 2 tablespoons Soy sauce
- 1 tablespoon Worcestershire sauce (vegetarian)
- 1 teaspoon Dried oregano
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa and water. Bring to a boil over high heat, then reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is tender.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 4 minutes. Add the minced garlic and grated carrots, and cook for another 3 minutes, stirring occasionally.
Stir in the chopped spinach, and cook until wilted, about 2 minutes. Remove the skillet from heat and set aside.
In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth with a few chunks remaining.
Combine the cooked quinoa, sautéed vegetables, breadcrumbs, ground flaxseed, soy sauce, and Worcestershire sauce with the mashed black beans. Add the oregano, smoked paprika, salt, and black pepper. Mix thoroughly until all ingredients are evenly incorporated.
Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
Using your hands, form the mixture into 1.5-inch meatballs and place them on the prepared baking sheet, spacing them about 1 inch apart.
Bake in the preheated oven for 25-30 minutes or until the meatballs are firm to the touch and slightly golden brown.
Serve warm with your favorite marinara sauce, over pasta, or in a sub sandwich.
Nutrition Facts
Calories |
1486 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.1 g | 55% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4033 mg | 175% | |
| Total Carbohydrate | 227.4 g | 83% | |
| Dietary Fiber | 47.4 g | 169% | |
| Total Sugars | 24.3 g | ||
| Protein | 56.6 g | 113% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 528 mg | 41% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 2714 mg | 58% | |
*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.
