For a fun plant-based twist on a much-loved classic, these Vegetarian Quinoa Meatballs are perfect! Hearty and flavorful, these veggie meatballs are so satisfying. Best of all, it only takes a little bit of prep work and these quinoa-based "meatballs" are ready to be baked, promising a meal that's not only delicious but also aligns with your dietary choices.
Spaghetti and Meatballs is one of those dishes that most everyone loves.
But what if you could get all of the yummy comfort minus the meat?
Instead, how about we use quinoa and beans? We will throw in sun-dried tomatoes, sunflower seeds, and lots of herbs and finish it off with a creamy, garlicky tomato sauce.
It is the perfect comfort food for Meatless Monday!
Ingredients
Sauce
- Diced Tomatoes: Try fire-roasted diced tomatoes for an extra layer of flavor.
- Olive Oil: You can reduce the quantity if you're watching your oil intake.
- Garlic: This aromatic powerhouse is a must in any Italian-inspired dish. Feel free to adjust the quantity according to your personal preference.
- Basil: Fresh or dried, basil lends a sweet, peppery flavor to the sauce.
- Sea Salt and Black Pepper: These classic seasonings help to enhance the natural flavors of the ingredients.
- Cream Cheese: This adds a creamy richness to the sauce. Dairy or non-dairy options work equally well.
Vegetarian Meatballs
- Egg: This acts as a binder, holding all the other ingredients together.
- Onion and Garlic: These aromatic veggies add depth and flavor to our meatballs.
- Cooked Quinoa: This superfood is not only packed with protein but also gives our meatballs a wonderful texture. Here is how to cook quinoa.
- Garbanzo Beans: These add a delightful creaminess and also boost the protein content.
- Sun Dried Tomatoes: These bring a concentrated burst of tomato flavor.
- Sunflower Seeds: They add a nice crunch and are a great source of healthy fats.
- Parsley, Basil, and Oregano: These herbs infuse our meatballs with a delightful freshness and aroma.
- Olive Oil: Used in sautéing, it helps to brown the meatballs and bring out their flavors.
- Gluten-Free Tamari: This gives our meatballs a deep, savory umami flavor. If you aren't gluten free, soy sauce can be used.
- Liquid Smoke: This optional ingredient adds a smoky hint that makes these vegetarian meatballs taste even more like the real deal.
Tips and Tricks
- Get creative with herbs and spices: While this recipe calls for basil, parsley, and oregano, don't hesitate to experiment with other herbs and spices. Thyme, rosemary, or even a pinch of smoked paprika can add a whole new flavor profile.
- Crispy meatballs: If you prefer your meatballs a bit crispy on the outside, consider pan-frying them in a little olive oil before baking.
- Make ahead and freeze: These meatballs freeze beautifully. Just shape them, place them on a baking sheet, and freeze. Once frozen, transfer them to a freezer bag. When you're ready to eat, bake them straight from the freezer, adding a few extra minutes to the cooking time.
- Serving suggestions: These quinoa meatballs are versatile. Serve them with spaghetti as suggested, place them in a sub roll with marinara and mozzarella for a vegetarian meatball sub, or even serve them as an appetizer with a side of marinara dipping sauce.
Step by Step
Set your oven to 400 degrees and heat a large saucepan on medium heat. Toss in tomatoes, olive oil, garlic, basil, sea salt, and black pepper. Let it simmer under a half-covered lid for 25 minutes. Add a dollop of cream cheese and stir until it's smoothly blended into the sauce.
If you're using chia seeds instead of an egg, mix them with warm water and set aside. If you're using an egg, you can skip this step.
Coat a large skillet with olive oil and heat it up to medium. Cook the onion until tender, then add garlic for a quick one-minute sauté. Take it off the heat and let it cool.
Now, put quinoa, garbanzo beans, sun-dried tomatoes, and sunflower seeds in a food processor. Give it a whirl until everything's mixed well but still a bit chunky.
Transfer the mixture to a bowl and fold in the cooked onion, parsley, basil, oregano, garlic, olive oil, soy sauce, liquid smoke, and your egg (or chia mixture).
Scoop out teaspoon-sized amounts of the mixture and shape them into small balls. Place these on a baking sheet lined with parchment paper. Brush each ball with a touch of olive oil and bake for 10 minutes. Flip them over and bake for another 10 minutes.
While the meatballs are cooking, prepare your pasta as per the instructions on the package. Drain it and divvy it up into eight bowls. Crown each serving of pasta with your vegetarian quinoa meatballs and ladle on some of the homemade sauce.
More Meatball Recipes
- Meatballs without Breadcrumbs: For those who need to skip the breadcrumbs, these flavor-packed meatballs will have you wondering why you ever needed them in the first place!
- Slow Cooker Meatballs: Just picture coming home after a long day to the irresistible aroma of these tender, slow-cooked meatballs wafting through your house.
- Quinoa Turkey Meatballs: These protein-packed meatballs, with a healthy twist of quinoa and lean turkey, are sure to be a hit at your next family dinner.
- Quinoa Meatballs: If you loved our Vegetarian Quinoa Meatballs, then you'll adore this variation - it's all the wholesome goodness of quinoa packed into a scrumptious meatball.
Vegetarian Quinoa Meatballs
Ingredients
Sauce
- 28 ounces diced tomatoes
- ¼ cup olive oil reduce to 2 tablespoons if you are limiting oil
- 6 cloves garlic minced (more or less to taste)
- 1 tablespoon dried basil or ¼ cup fresh chopped basil
- ¾ teaspoon sea salt
- ½ teaspoon fresh ground black pepper
- ½ cup cream cheese – dairy or non-dairy
Meatballs
- 1 egg OR 1 chia egg 1 tablespoon chia seeds plus 3 tablespoons water
- 1 large onion chopped fine
- 1 teaspoon minced garlic
- 1 cup cooked quinoa
- 1 cup garbanzo beans
- ½ cup finely chopped sun dried tomatoes rehydrated
- ½ cup sunflower seeds
- ¼ cup fresh parsley or 1 Tablespoon dried
- ¼ cup fresh basil or 1 Tablespoon dried
- 1 tablespoon fresh oregano or 1 teaspoon dried
- 3 tablespoons olive oil divided
- 2 teaspoons gluten free tamari
- 2 teaspoons liquid smoke
For Serving
- 16 ounces spaghetti I used quinoa spaghetti
Instructions
- Preheat oven to 400 degrees.
- Heat a large saucepan to medium heat. Add tomatoes, olive oil, garlic, basil, sea salt and black pepper. Simmer partially covered for 25 minutes. Add cream cheese and cook until melted, stirring occasionally.
- Meanwhile, If using chia egg in place of egg, combine chia seeds with 3 tablespoons warm water. Set aside. (Skip this step if you are using an egg.)
- Spray a large skillet with 1 tablespoon olive oil and heat to medium. Add onion and cook for 12 to 14 minutes, until tender. Add garlic and cook for one minute longer. Remove from heat and allow to cool slightly.
- Place quinoa, garbanzo beans, sun dried tomatoes, sunflower seeds in your food processor. Pulse until well combined. (Do not over process, you want some of the texture from the sunflower seeds and sundried tomatoes to remain.)
- Transfer to a bowl and stir in onion mixture, parsley, basil, oregano, garlic, 1 tablespoon olive oil, soy sauce, liquid smoke and (chia) egg.
- Using a teaspoon measure, shape into small balls and place on a parchment lined baking sheet. Brush with remaining 1 tablespoon of olive oil. Bake for 10 minutes. Turn balls and bake for 10 more minutes.
- Meanwhile, cook pasta according to package directions. Drain, and divide between eight serving bowls. Top with Meatballs and sauce.
Shannon Graham
I haven't made meatballs in so long. These look delish!