Plant-Based (Vegan) Meatballs Recipe
User Reviews
5
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Prep Time
25 mins
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Cook Time
30 mins
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Total Time
55 mins
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Servings
6 servings
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Calories
250 kcal
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Course
Main Course, Dinner
Plant-Based (Vegan) Meatballs Recipe
Description
This recipe uses quinoa cooked until fluffy mixed with fine cauliflower rice steamed briefly to soften. The mixture is combined with rice flour providing structure, and a blend of Italian herbs, garlic powder, and onion powder adding seasoning. Flaxseed ground and mixed with water creates a gel-like substitute for eggs, helping bind ingredients in the absence of animal products. Olive oil is included for moisture and richness.
The mixture is formed into balls and baked at 400°F on an olive-oil-drizzled baking sheet. The final product is a plant-based, firm meatball alternative suitable for pairing with various sauces. The recipe suggests that swapping Italian seasoning for other spice blends can tailor the meatballs to different cuisines, such as curry or Asian-style dishes.
Non-vegan cooks can substitute the flax eggs with real eggs, changing the dish to vegetarian. Ground flax seeds can be purchased pre-ground or freshly milled using a spice grinder. The recipe is adaptable with flexible seasonings and can be incorporated into different meal types depending on sauce pairing.
Ingredients
- 1 cup quinoa dried
- 2 cups cauliflower rice
- ½ cup rice flour or potato starch
- 1 tablespoon Italian seasoning or any combination of dried herbs
- ¼ teaspoon garlic powder
- ¼ teaspoon onion powder
- 3 tablespoons flax seeds for flax eggs, ground
- 3 tablespoons olive oil
- salt
- black pepper
- your sauce of choice
Instructions
- Set out a food processor. Then set a medium sauce pot over high heat.
- Pour the quinoa in the sauce pot, along with 2 cups of water, and 1 ½ teaspoons salt. Bring to a boil, cover, and simmer for 15 minutes, or until the water has absorbed and the quinoa is fluffy. Remove from heat.
- Meanwhile in a small bowl, make “flax eggs” by combining 3 tablespoons of ground flax seeds with 9 tablespoons water. Stir and allow the mixture to thicken for 15 minutes.
- Place fresh 2 ½ - 3 cups cauliflower florets in the food processor. Pulse into fine cauliflower rice. Then measure out 2 cups of cauli-rice.
- Once the quinoa is soft and fluffy, pour the cauliflower rice over the top. Stir to combine and cover the pot for another 5 minutes to steam the cauliflower rice.
- Preheat the oven to 400 degrees F. Set out a large rimmed baking sheet. Drizzle the olive oil over the sheet.
- Pour the quinoa and cauliflower mixture into the food processor. Add the rice flour, Italian seasoning, garlic powder, and onion powder. Pulse into a thick paste. Then add in the flax eggs and pulse to combine. The mixture should look very smooth.
- Use a 1 ½ tablespoon scoop to portion the balls out equally. Roll them tightly in your hands and place on the baking sheet.
- Once all the meatballs are formed, bake for 8 minutes. Flip them over, then bake another 7 minutes.
- Warm your sauce of choice in a large skillet. Add the hot meatballs to the sauce. Stir to coat and serve warm.
Notes
- Replace flax eggs with 3 large eggs to make these vegetarian instead of vegan.
- Ground flax seeds can be pre-purchased or ground using a spice or coffee grinder for best texture.
- Adjust seasoning blends depending on intended sauce: use thyme and cumin for curry, garam masala for Indian flavors, or dried ginger and lemongrass for Asian dishes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 250 kcal
% Daily Value*
| Serving | 5meatballs | |
| Calories | 250kcal | 13% |
| Carbohydrates | 33g | 11% |
| Protein | 7g | 14% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Sodium | 19mg | 1% |
| Potassium | 368mg | 8% |
| Fiber | 5g | 20% |
| Sugar | 1g | 2% |
| Vitamin A | 14IU | 0% |
| Vitamin C | 26mg | 29% |
| Calcium | 47mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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