Looking for a plant-based, nutrient-packed meal that’s both delicious and satisfying? Mushroom, quinoa, and red pepper veggie balls are the perfect answer. Whether you’re trying to impress guests at a dinner party, looking for a new meal-prep idea, or simply want to incorporate more vegetables into your diet, these veggie balls are a must-try! Packed with flavors, textures, and vibrant colors, this dish will become a staple in your kitchen.
Veggie balls are incredibly versatile, and the combination of mushrooms, quinoa, and red peppers not only makes them flavorful but also provides a rich source of nutrients. Mushrooms bring an earthy umami flavor, quinoa adds protein and a delightful texture, and the red peppers provide a sweet, mildly smoky contrast. This recipe is both gluten-free and vegan, making it suitable for various dietary preferences.
Ingredients for Mushroom, Quinoa, and Red Pepper Veggie Balls
Before diving into the cooking process, let’s gather the ingredients you’ll need for this recipe. These quantities will make about 20 medium-sized veggie balls:
- 1 cup quinoa (uncooked)
- 2 cups water or vegetable broth (to cook the quinoa)
- 8 oz mushrooms (finely chopped – white button or cremini work well)
- 1 large red bell pepper (diced)
- 1 small onion (finely chopped)
- 2 cloves garlic (minced)
- 1 tablespoon olive oil (for sautéing)
- ½ cup breadcrumbs (use gluten-free if necessary)
- 2 tablespoons ground flaxseeds (or chia seeds, as a binder)
- ¼ cup fresh parsley (chopped)
- 1 teaspoon smoked paprika
- ½ teaspoon ground cumin
- Salt and pepper to taste
- Optional: Vegan cheese for stuffing (if you want a surprise center)
Step-by-Step Instructions
1. Cook the Quinoa
Start by rinsing the quinoa under cold water. This step removes the bitter outer layer (saponin) from the grains. Once rinsed, bring the 2 cups of water or vegetable broth to a boil, and then add the quinoa. Lower the heat to a simmer and cover the pot, allowing the quinoa to cook for about 15 minutes or until all the liquid is absorbed. Fluff the quinoa with a fork and set it aside to cool.
2. Sauté the Vegetables
While the quinoa is cooking, heat a tablespoon of olive oil in a large skillet over medium heat. Add the finely chopped onion and garlic, sautéing until fragrant and translucent. This will take about 2-3 minutes.
Next, add the mushrooms and red bell pepper. The mushrooms will release their moisture, so continue cooking until most of the liquid evaporates and the vegetables are tender, about 5-7 minutes. Season with a pinch of salt, smoked paprika, and cumin for a deep, smoky flavor.
3. Combine the Ingredients
In a large mixing bowl, combine the cooked quinoa, sautéed vegetables, breadcrumbs, and ground flaxseeds (which act as the binder in place of eggs). Toss in the fresh parsley for a burst of herbaceous flavor. Mix everything well, ensuring that the ingredients are evenly distributed.
At this point, you can check for seasoning. Add more salt and pepper if needed. If the mixture feels too wet, you can add extra breadcrumbs. Conversely, if it’s too dry, a tablespoon of water or vegetable broth will help bind it.
4. Shape the Veggie Balls
Using your hands, take small portions of the mixture and roll them into balls, about the size of a golf ball. If you’re feeling indulgent, you can press a small cube of vegan cheese into the center of each ball for a gooey surprise when you bite in.
Place the formed veggie balls on a baking sheet lined with parchment paper or a silicone baking mat.
5. Bake Until Golden
Preheat your oven to 375°F (190°C). Bake the veggie balls for 20-25 minutes or until they are firm and lightly golden on the outside. Turn them halfway through the cooking process to ensure even browning.
6. Serve and Enjoy
Once out of the oven, let the veggie balls cool slightly before serving. They pair perfectly with a marinara dipping sauce, tahini dressing, or even a light vegan yogurt dip. These veggie balls can be enjoyed as a snack, served over pasta or rice, or stuffed into a sandwich or wrap for a hearty meal.
Why This Recipe Works
Mushroom, quinoa, and red pepper veggie balls offer a great balance of flavors and textures. The mushrooms bring a hearty, meaty feel without the meat, while quinoa provides a complete source of plant-based protein. The red peppers not only add color but also contribute a sweet flavor, balancing the earthy tones of the mushrooms. The smoked paprika and cumin add a depth of flavor, giving the veggie balls a hint of spice without overwhelming the palate.
Moreover, this recipe is flexible. You can substitute the mushrooms with other vegetables like zucchini or eggplant or swap the quinoa with other grains such as bulgur or couscous. These veggie balls are also great for meal prep as they can be stored in the refrigerator for up to five days or frozen for up to three months.
Nutritional Benefits
- Mushrooms: Low in calories and rich in antioxidants, mushrooms also provide selenium, a mineral that supports immune function.
- Quinoa: A gluten-free grain that is high in protein and contains all nine essential amino acids. It is also a good source of fiber, magnesium, and iron.
- Red bell peppers: Packed with vitamin C, which helps boost your immune system and aids in skin health. They are also rich in antioxidants.
- Flaxseeds: These tiny seeds are loaded with omega-3 fatty acids and fiber, making them a great addition to any vegan dish.
Serving Suggestions
- As a main course: Serve these veggie balls over a bed of greens or with a side of quinoa or rice for a satisfying meal.
- In a sandwich: Stuff these veggie balls in pita bread or serve them in a wrap with some fresh veggies and your favorite sauce.
- For entertaining: These bite-sized balls make an excellent appetizer at parties. Serve them with toothpicks and a variety of dips like hummus, guacamole, or tzatziki.