QUINOA (MEATLESS) MEATBALLS

MASHED CAULIFLOWER WITH CHEESE & CHIVES
4th April 2016
CHOCOLATE MUG CAKE
4th April 2016
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Ingredients
½ cup dry quinoa, pre-rinsed
1 cup water
1 cup cooked red lentils, well drained
¼ cup diced red bell pepper
½ cup diced onion
2 cloves garlic, minced
½ cup gluten free bread crumbs (add additional bread crumbs if the meatballs need to be firmer and aren’t holding together well)
¼ cup freshly grated parmesan
1 tablespoon freshly chopped flat parsley leaves
1 tablespoon freshly chopped oregano
1/2 teaspoon freshly ground black pepper
Sea salt to taste
¼ teaspoon cayenne pepper
1 egg white (for vegan add 2-3 teaspoons water)
3 tablespoons olive oil

Directions
Add pre-rinsed quinoa and water to a medium pot, cover, bring to a boil. Reduce heat to a simmer and continue cooking 15 minutes or until water is completely absorbed. In the meantime, in a large non-stick skillet add 1 tablespoon olive oil, heat to medium-low and sauté diced onions and bell pepper until tender about 4 minutes, add garlic, parsley and oregano and sauté one additional minute.

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

In a large mixing bowl combine sautéed onion, 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 ½ “ (meatless) meatballs, place in a large bowl, cover and refrigerate until chilled, about 2 hours.

Add remaining 2 tablespoons oil to a large non-stick skillet, heat to medium-low and add quinoa (meatless) meatballs. Brown meatballs, turn over and brown on the other side. Cook until browned and heated through, about 16 minutes. Remove from skillet and drain on a paper towel.

These are a perfect food to eat prior to working out as they provide complex carbohydrates for energy and protein for building muscles. When on hand, I’ll have a few before a workout.

Additional Info

  • Serves:Yeilds 4
  • Difficulty:Easy
  • Nutrition:Calories: 145 Total Fat: 6 g Saturated Fats: 1 g Trans Fats: 0 g Cholesterol: 2 mg Sodium: 59 mg Carbohydrates: 19 g Dietary fiber: 4 g Sugars: 1 g Protein: 8 g SmartPoints: 4

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