Quinoa (Meatless) Meatballs****

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These are a perfect food to eat prior to working out, as they provide complex carbohydrates for energy and protein for building muscles.

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Ingredients

  • 1/2 c. Dry quinoa, pre-rinsed
  • 1 c. Water
  • 1 c. Cooked green lentils, well drained
  • 1/4 c. Diced red bell pepper
  • 1/2 c. Diced onion
  • 2 Cloves garlic, minced
  • 1/2 c. Gluten free or whole wheat panko bread crumbs (add additional bread crumbs if the meatballs need to be firmer & aren't holding together well)
  • 1/4 c. Freshly grated parmesan
  • 1 Tbsp. Freshly chopped flat leaf parsley
  • 1 Tbsp. Freshly chopped Oregano
  • 1/2 Tsp. Freshly ground black pepper
  • Sea Salt - to taste
  • 1/4 Tsp. Cayenne Pepper (optional)
  • 1 Egg White (for vegan add 2-3 tsp. water)
  • 3 Tbsp. Olive Oil

Preparation

Step 1

Add pre-rinsed quinoa and water in a medium pan, cover and bring to a boil. Reduce heat to a simmer and continue cooking 15 min. or until water is completely absorbed. In the meantime, in a large, non-stick skillet, add 1 Tbsp. Olive Oil, heat to medium-low and saute diced onions and bell pepper until tender, about 4 min., add garlic, parsley, oregano and saute one addtional minute.

Remove quinoa from heat and allow to rest 10 min. Press down on quinoa with a paper towel to remove any remaining water.

In a large mixing bowl, combine sauteed onion, bell pepper, garlic, parsley and oregano along with remaining ingredients, except oil. Use either a potato masher or fork, and mash the ingredients until the lentils are well mashed. Using your hands, shape into 1-1/2" (meatless) meatballs, place in a large bowl, cover and refrigerate until chilled, about 2 hours.

Add remaining 2 Tbsp. of Olive Oil to a large non-stick skillet, heat to medium-low and add quinoa meatballs. Brown meatballs, turn over and brown on the other side. Cook until browned and heated through, about 16 min. Remove from skillet and drain on paper towel.

If you plan to serve these meatballs with marinara sauce, add to the marinara sauce, gently turn to coat. Simmer until hot and serve over pasta.

TIP: For a vegan version, use vegan egg substitute, or 1 Tbsp. of Flaxmeal mixed with 3 Tbsp. water rather than the 2-3 Tsp. of straight water.

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