Vegetarian Meatballs



Skinny Quinoa Meatballs

Skinny Quinoa Meatballs

Skinny Quinoa Meatballs

Yields: 6 servings/18 meatballs | Serving Size: 3 meatballs | Calories: 354 | Total Fat: 15 g | Saturated Fat: 3 g | Trans Fat: 0 g | Cholesterol: 32 mg | Sodium: 155 mg | Carbohydrates: 43 g | Dietary Fiber: 7 g | Sugars: 5 g | Protein: 12 g | SmartPoints: 11

Ingredients

  • 1/2 cup uncooked quinoa, rinsed
  • 1-1/4 cups water
  • 1 - 2 slices whole wheat sandwich bread, ground in a grinder
  • 1 cup precooked chick peas, drained completely
  • 1/4 cup grated Parmesan cheese
  • 1 egg, white part only
  • 1 clove garlic, minced or grated
  • 1 medium onion, minced or grated
  • 2 tablespoons fresh parsley, finely chopped
  • 4 tablespoons extra virgin olive oil
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon paprika
  • 1/2 - 1 cup wheat, quinoa, almond, buckwheat flour (or other kinds of healthy flour) for coating the meatballs
  • Fresh lettuce
  • 1 cup marinara sauce, warmed up

Instructions

  1. In a small saucepan, combine the quinoa and the water and let it boil over high heat. When it boils, put down the heat to low and simmer for about 15 minutes or until the water is completely absorbed. Let it cool.
  2. In a medium bowl, put the chick peas and mash with a masher. Add the cooled quinoa, 1 slice of ground bread, Parmesan, egg white, garlic, onion, parsley, 1 tablespoon extra virgin olive oil, oregano, salt and paprika. Mix well.
  3. Make some balls with the mixture. If the meatballs are hard to pack, add a little bit more of the remaining ground bread.
  4. On a big plate, put the wheat flour then roll the quinoa balls to coat them.
  5. Cover and refrigerate for about 2 hours.
  6. Over medium heat, pour the remaining extra virgin olive oil then brown all the sides of the quinoa meatballs.





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Date: 01.12.2018, 02:45 / Views: 33331