Quinoa Vegan Meatballs with Zucchini Pasta

Vegan Quinoa Meatballs using mushrooms, lentils and quinoa

If you told me four years ago that I’d be not only eating, but also making vegan meatballs, I’d say you were crazy. No way. No how.

Me? Vegan? Meatless meatballs? I don’t think so.

I’m an Italian girl through and through. I love me my pasta, I love me some fresh tomato sauce, and I adore homemade meatballs (especially when my mom makes them). It’s our go-to comfort meal and always makes me feel better eating it.

Vegan Quinoa Meatballs using mushrooms, lentils and quinoa

But I have to admit, sometimes meat just doesn’t sound good to me. Sometimes I’m just craving something meatless.

And lately I’ve been finding myself actually craving more vegetables, beans and vegan proteins.

I don’t know if it’s the books that I’ve been reading, or if it’s the fact that I want to experiment more with vegetarian / vegan cooking because so many of you ask for egg-free recipes, or really if it’s just that my body is craving something different, but I’m going with it. And I’m excited to see where it takes us.

Right now…it’s taking us to awesome town.

Vegan Quinoa Meatballs using mushrooms, lentils and quinoa

I was skeptical of meatless meatballs just from the name, but wanted to cook a meal that would be lighter on the calorie side, fill me up less, but still be healthy and nutritious.

When I first tried one of these vegan meatballs, I was shocked. Not only did they hold up well against sauce and noodles, they also tasted phenomenal.

The secret to these babies? Mushrooms and lentils.

Vegan Quinoa Meatballs using mushrooms, lentils and quinoa

If you’re new to vegan cooking and baking, I’ve learned a few things through my experimenting that I have found to be really helpful:

  • Mushrooms are a great alternative to meat
  • Chia seeds do wonders for binding things together
  • You can use flaxseed meal and water to replace eggs
  • Beans are your friend (and they’re not hard to make at home)

This recipe uses two of those things to turn a traditional meat-filled dish into one that’s plant-based and completely egg-free. With a soft blend of sautéed mushrooms, cooked lentils and quinoa, these meatballs are not only delicious served on top of noodles, but also make the perfect dipping vessel into your favorite sauce or spread.

And I can’t wait to hear what you think of them! Leave a comment below telling me how you would first try these: noodles or dip?

 

Vegan Quinoa Meatballs with Zucchini Pasta

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 3 - 4 servings

adapted from Whole Foods Market

Ingredients

    for the vegan meatballs:
  • 2 tablespoons olive oil
  • 1/2 medium onion, chopped
  • 1 lb button mushrooms, stemmed and chopped
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1 teaspoon dried oregano
  • 1 teaspoon red chili flakes
  • 1/2 cup sunflower seeds
  • 1 (15 oz.) can cooked lentils, drained and rinsed
  • 1 cup cooked quinoa (I used tri-color)
  • 2 - 3 tbsp chickpea flour (or other flour substitute)
  • 1 - 2 tablespoons nutritional yeast (optional)
  • Salt & pepper to taste

  • for the noodles:
  • 3 medium zucchini
  • 1 (25 oz.) jar of organic tomato sauce, or homemade

Instructions

  1. Preheat the oven to 350 degrees F. Lightly spray a baking sheet with cooking oil and set aside.
  2. In a large skillet, heat oil over medium heat. Add onions and mushrooms and cook until onions are almost translucent and the mushrooms have softened, about 5 minutes. Add seasonings and cook 1 minute more.
  3. While mixture is cooking, add sunflower seeds to a food processor and pulse until coarse. Add onion-mushroom mixture along with half of lentils and pulse until mixture is coming together, 10 - 15 pulses. Transfer to a bowl.
  4. Add remaining lentils, quinoa, chickpea flour and nutritional yeast (if using) and stir together to form a dough. Season with salt and pepper.
  5. Shape dough into golf ball-sized meatballs and place on baking sheet. Repeat until no dough remains.
  6. Bake on center rack for 30 minutes, flipping halfway through, until balls are browned and crispy on the outside. Remove and let sit for 5 - 10 minutes.
  7. While balls are resting, spiralize the zucchini (using this spiralizer). Cut into spaghetti sized noodles and place in serving bowls.
  8. Heat sauce over medium-low heat until bubbling. Pour over noodles and top with three meatballs.
  9. Sprinkle with additional red pepper flakes and nutritional yeast if desired.
  10. Enjoy!
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Never heard of a spiralizer? Basically, these magical tools turn vegetables into noodles! It’s a low calorie, low fat and more nutritious way to enjoy your favorite pasta dishes. Here’s the spiralizer that I wholeheartedly recommend! It’s become a staple in my kitchen, helps me eat more vegetables, saves me time and money, and I never find myself feeling overly stuffed or unsatisfied.

The Spiralizer from Paderno World Cuisine

 

About Queen of Quinoa

Alyssa Rimmer is the quinoa obsessed girl behind the gluten-free blog, the Queen of Quinoa. She loves experimenting with nutritious and whole-food ingredients, and seeks to encourage the everyday home chef that cooking and eating gluten-free can not only be healthy, but also delicious and fun. After struggling with stomach issues throughout her college years, Alyssa decided enough was enough and took her health into her own hands. She started by removing gluten from her diet and hasn’t looked back since. Two happy years have passed and her stomach issues have practically disappeared. Living gluten-free has also helped her to truly discover her passion for cooking and she has embraced her new lifestyle with open arms. With the Queen of Quinoa, Alyssa shares her gluten-free recipes, many of which are focused on the superfood quinoa, and discusses her journey to living a more fulfilled and healthy life. She now also cooks refined sugar-free and although not all her of recipes are vegan, she has loved learning and experimenting with vegan baking. She lives in Burlington, Vermont where she is surrounded by fresh, local produce and is always inspired by the fabulous seasonal ingredients that make this state so special. She is excited to share her recipes with you, as she helps to uncover the amazing world of quinoa.
This entry was posted in Allergy Friendly, Clean Program, Corn-Free, Dairy-Free, Egg-free, Entrees, Gluten-free, International Cuisine, Italian, Nut-Free, Pasta, Quinoa, Recipe Index, Refined Sugar-Free, Soy-Free, Vegan, Vegetarian and tagged , , , . Bookmark the permalink.

20 Responses to Quinoa Vegan Meatballs with Zucchini Pasta

  1. Laura says:

    So once upon a time you recommended a little hand-held julienne peeler and now you have moved on to this countertop model…I would like to try those vegetable noodles but fear introducing another space hog into the kitchen. Did you become disillusioned with the hand held one?

  2. Laura says:

    That is so strange, I did not put a shopping link in my comment but there it is! Sorry about that.

  3. jill conyers says:

    I just bought an inspiralizer! I’m adding this to my spiralized recipe list! Pinning too :)
    jill conyers recently posted..Spring Gardening and RecipesMy Profile

  4. shakti says:

    Now, i do like the sound of these!
    These would be filling and nourishing too – my kind of meal.
    I looked at the ingredients and i do like ALL of them…i am one for chenging things here and there, always tweaking!
    These are good as they are but they will get some good experimenting too,.
    I like the idea of these spiralisers you show too but they are so terribly expensive just now.

  5. Janet says:

    These meatballs sound really tasty! On a rotation type elimination diet right now though, so I’ll have to hold off on trying them for a while.

  6. grace yetter says:

    the meatballs sound great
    this italian girl lives in hicksville usa
    what can i use, instead of chickpea flour
    there is just a walmart here
    i am from new york and know how handy everything must be
    i am lost here in hicksville, alabama
    but will try to make the meatballs
    last appliance i bought was an immersion blender
    dont have room for spiralizer
    thanks for the recipe
    grace

    • Hi Grace :) You can replace any flour for the chickpea flour. Instead of using the spiralizer, you can use regular pasta in its place. Would love to hear how they work for you! xo

      • Jody says:

        I used a hand held julianne tool & that worked fine. i do have my eye on that spiralizer! I have heard that the WalMarts in my area have a great gluten-free section but Amazon is a wonderful place to buy!

  7. Cheryl Hutchinson says:

    I, too, thought about buying that white counter-top spiralizer, but ended up with a small model that does it all by hand and takes up no counter space. I bought it at a kitchen supply store for about $12. It has two blades on it, one for fine strips and one for wider strips. It works great to make the zucchini pasta.

  8. Caroline says:

    I posted a new recipe on April 4th similar but with Chicken. I’ve only recently discovered I am allergic to Quinoa though. Really upset about that fact !!
    https://www.facebook.com/photo.php?fbid=430565820379564&set=pb.251466471622834.-2207520000.1400458560.&type=3&theater

  9. Sarah says:

    Your dishes always look so pretty! Mine hardly come out that way. But, they taste great, so I guess I’m accomplishing what counts. ;)

  10. Does this recipe use chia or flax for a binder? How moist should the mix be?This is my first attempt at this recipe. All mixed, and ready to go in the oven…

  11. Mike Huiwitz says:

    Sounds like tasty meatballs to me.
    Mike Huiwitz recently posted..Cell Phone RegistryMy Profile

  12. Chelsea says:

    These look AWESOME. I can’t wait to try them. Question…do you think they would freeze well? < Thinking about making a huge batch and freezing them :)
    Chelsea recently posted..Thinking Out Loud Thursday : 05/29/2014My Profile

  13. Pingback: What I Ate Wednesday - 6/11/2014

  14. Mary says:

    Could these meatballs be frozen? And if so would I freeze them raw or cooked?

    • I haven’t personally tried freezing them yet, but I do believe that you could, yes. I think I’d freeze them cooked so that you would only have to reheat rather then thaw and cook. Enjoy and make sure to stop back and let me know how it works out :)

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