Quinoa and Black Bean Meatballs
This recipe for quinoa and black bean meatballs is a delicious and healthy alternative to traditional meatballs. Packed with protein from quinoa and black beans, and flavored with smoked paprika, cumin, and fresh parsley, these meatballs are baked in a rich tomato sauce. Serve them as they are or with spaghetti for a satisfying meal. Perfect for vegetarians or anyone looking to try something new!
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Ingredients
quinoa1/2cup
black beans400g
small red onion1
garlic2clove
rolled oats1/2cup
tomato paste3tbsp
fresh parsley2tbsp
ground cumin1tsp
smoked paprika2tsp
lightly beaten egg1
passata700mL
vegetable stock1/2cup
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Nutrition (per serving)
Calories
178.6kcal (8.93%)
Protein
8.9g (17.74%)
Carbs
30.6g (11.11%)
Sugars
4.8g (9.64%)
Healthy Fat
1.1g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
How to make Quinoa and Black Bean Meatballs
- Step 1
Add the quinoa, 1 cup water, and a pinch of salt to a small saucepan. Bring to a boil over medium-high heat. Reduce to low heat, cover and simmer gently for 15 minutes or until all the water has been absorbed. Remove from the heat and allow to cool.
- Step 2
Preheat the oven to 180°C.
- Step 3
In a large bowl, mash the black beans. Add quinoa, onion, garlic, oats, half of the tomato paste, parsley, cumin, and half of the paprika, along with the egg, and mix until well combined.
- Step 4
Roll into balls and refrigerate for 15 minutes to help them firm up.
- Step 5
Pour the passata and stock into a baking dish and stir the remaining paprika and tomato paste. Season well.
- Step 6
Add the meatballs to the sauce. Bake uncovered for 30 minutes or until the meatballs are firm and the sauce is bubbling and slightly thickened.
- Step 7
Serve as they are or with spaghetti and garnish with chopped fresh parsley, then top with grated parmesan cheese.
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Nutrition (per serving)
Nutrition (per serving)
Calories
178.6kcal (8.93%)
Protein
8.9g (17.74%)
Carbs
30.6g (11.11%)
Sugars
4.8g (9.64%)
Healthy Fat
1.1g
Unhealthy Fat
0.3g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Refrigerating the meatballs before baking helps them hold their shape better.
You can substitute fresh parsley with dried parsley if needed, but fresh parsley gives a better flavor.
For a vegan version, replace the egg with a flaxseed or chia seed egg substitute.
Serve with whole-grain spaghetti or zucchini noodles for a healthier option.
FAQS
Can I make this recipe vegan?
Yes, you can replace the egg with a flaxseed or chia seed egg substitute to make it vegan.
Can I freeze the meatballs?
Yes, you can freeze the cooked meatballs and sauce in an airtight container for up to 3 months. Thaw and reheat before serving.
What can I serve with these meatballs?
You can serve them with spaghetti, zucchini noodles, or even as a side dish with a salad.
Can I use canned black beans?
Yes, canned black beans work perfectly for this recipe. Just make sure to rinse and drain them well.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat before serving.
Joel Feren
(@joelferen)
I’m a Dietitian, recipe developer, and food lover who believes good nutrition should be simple, satisfying, and full of flavour. With a background in biomedical science and a passion for creating recipes that are both nourishing and delicious, I love showing that healthy eating doesn’t mean missing out. My goal is to inspire people to feel confident in the kitchen and enjoy the kind of food that brings people together.
...Marnirni-apinthi Building, Lot Fourteen,
North Terrace, Adelaide, South Australia, 5000
Australia