Description
Savory mushroom, quinoa and red pepper veggie balls showcase Mediterranean flavor profiles with wholesome ingredients. Mediterranean cuisine lovers can enjoy these protein-packed plant-based morsels that deliver complex textures and nutrients you’ll crave.
Ingredients
Scale
Vegetables
- 150 grams (5.3 ounces) mushrooms, chopped
- 1 onion, minced
- 1 red pepper, chopped
- 2 potatoes, diced
- 1 handful fresh parsley, chopped
- 2–3 garlic cloves, mashed
Grains and Seeds
- 1/2 cup quinoa, boiled according to packaging instructions
- 2 tablespoons sesame seeds
Spices and Seasonings
- 1 teaspoon paprika
- 1/2 teaspoon cayenne
- salt and pepper, to taste
- 2 tablespoons vegetable oil (e.g., sunflower)
Instructions
- Sauté aromatics in a skillet with vegetable oil over medium heat until onions become translucent, approximately 3-4 minutes.
- Add diced red peppers and cook for an additional 2 minutes, then incorporate mushrooms and season with salt and pepper, continuing to cook until vegetables are tender and moisture evaporates.
- Boil diced potatoes in salted water for 5 minutes until fork-tender, then drain and transfer to a large mixing bowl. Mash thoroughly using a fork until smooth.
- Cook quinoa according to package instructions and allow to cool slightly.
- Combine sautéed vegetables, cooled quinoa, minced garlic, chopped parsley, sesame seeds, paprika, and cayenne into the mashed potato mixture. Mix ingredients until well incorporated and uniform.
- Preheat oven to 200°C (400°F) and lightly grease a baking sheet.
- Using clean hands or an ice cream scoop, form the vegetable mixture into uniform compact balls, approximately 2 inches in diameter.
- Arrange veggie balls on the prepared baking sheet, ensuring they are not touching each other.
- Bake for 25 minutes, rotating the tray halfway through to ensure even browning, until exteriors are golden and slightly crispy.
- Remove from oven and let rest for 2-3 minutes before serving alongside mashed potatoes and a fresh kale tabbouleh salad.
Notes
- Moisture Control: Squeeze excess liquid from sautéed vegetables to prevent soggy veggie balls that fall apart during baking.
- Binding Enhancement: Add ground flaxseed or breadcrumbs to improve structural integrity and help the balls hold their shape perfectly.
- Flavor Boosting: Toast quinoa and sesame seeds before adding to intensify nutty undertones and create deeper, more complex taste profiles.
- Dietary Flexibility: Swap quinoa with cauliflower rice for low-carb version or use gluten-free breadcrumbs to accommodate different nutritional needs.
- Prep Time: 25 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 170
- Sugar: 2 g
- Sodium: 300 mg
- Fat: 8 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 23 g
- Fiber: 4 g
- Protein: 5 g
- Cholesterol: 0 mg