Description
These Mushroom Quinoa and Red Pepper Veggie Balls are a delicious, plant-based option perfect for appetizers, mains, or meal prepping. Crispy on the outside, tender on the inside, and packed with savory flavor from mushrooms, sweet red pepper, and quinoa. Naturally vegetarian and easily adaptable to vegan or gluten-free diets, they freeze well and reheat like a dream.
Ingredients
3/4 cup quinoa, uncooked
1 1/2 cups water (for cooking quinoa)
1 tablespoon olive oil (plus more for cooking)
1 small onion, finely chopped
2 garlic cloves, minced
1 1/2 cups mushrooms, finely chopped
1 red bell pepper, finely chopped
1/2 cup breadcrumbs (use gluten-free if needed)
1 egg (or flax egg for vegan)
2 tablespoons fresh parsley, chopped
1/2 teaspoon salt
1/4 teaspoon black pepper
Instructions
1. Rinse 3/4 cup quinoa and cook it in 1 1/2 cups of water until fluffy and all water is absorbed. Let cool completely.
2. Heat 1 tablespoon olive oil in a skillet. Sauté chopped onion until soft, about 5 minutes. Add garlic, mushrooms, and red pepper. Cook until tender and moisture has evaporated, about 7–9 minutes.
3. Transfer the cooked vegetables to a mixing bowl. Add cooled quinoa, breadcrumbs, egg, parsley, salt, and pepper. Mix well until the mixture holds together.
4. Scoop tablespoon-sized portions and roll into balls. You should get about 18–22 balls.
5. Pan-fry in olive oil for 6–8 minutes, turning to brown all sides, or bake at 400°F (200°C) for 20–25 minutes, flipping halfway.
Notes
Serve with sauces like tahini or tomato basil, or tuck into wraps or bowls. Great for freezing and reheating.
Nutrition
- Serving Size: 3 balls
- Calories: 180
- Sugar: 3g
- Sodium: 250mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 6g
- Cholesterol: 25mg
Keywords: quinoa balls, veggie balls, plant-based, gluten-free, vegan option