Quinoa Meatballs | Vegetarian "Meatball" Recipe (2024)

FAQs

Can you use quinoa instead of breadcrumbs in meatballs? ›

We like to use quinoa as a binding element in place of breadcrumbs for a lighter yet very filling chicken meatball. packed with fresh herbs, these meatballs are delicious over zoodles, pasta, or made into a meatball parm sandwich! You can use 10 Veggie or Creamy Basil Not Just Pasta Sauce here.

it's a full-fledged Meat substitute!

And last but not least, quinoa has a high protein biological value (73%), similar to that of beef! So it will probably not surprise you that more and more vegans, vegetarians and flexitarians around the globe are embracing Quinoa as a full-fledged meat substitute!

Egg and breadcrumbs are common mix-ins to add moisture and tenderness. Another binder option that people swear by is a panade, which is fresh or dry breadcrumbs that have been soaked in milk. “The soaked breadcrumbs help keep the proteins in the meat from shrinking,” as food writer Tara Holland explained in the Kitchn.

Quinoa is packed with essential amino acids, protein, and fibre. To use quinoa flakes as a breadcrumb substitute, pulse them in a food processor until they resemble breadcrumbs. These flakes can be used to coat chicken, fish, or vegetables, adding an extra nutritional boost to your meals.

Quinoa and Health

Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. Quinoa is also naturally gluten-free and can be eaten safely if one has gluten intolerance such as celiac disease.

A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice. Unlike rice, quinoa fibers help to lower cholesterol and control blood sugar levels.

Nutritional Comparison

While meat provides a complete amino acid profile, it can also contain saturated fats and cholesterol, which may contribute to certain health issues when consumed excessively. On the other hand, quinoa offers a lower calorie and fat content, along with valuable antioxidants and phytonutrients.

Breadcrumbs act as a filler and they also prevent the meatballs from becoming too dry by absorbing some of the meat juices released during cooking.

Is it better to fry or bake meatballs? ›

Overcrowding can prevent the meat from browning properly, so it's best to work in smaller batches rather than trying to squeeze them all into the pan at one time. Baking will result in meatballs with a crunchy exterior, though the caramelisation achieved from frying will be superior.

When it comes to adding liquid to meatball mixtures, milk is often used for its versatility, depth of flavor, and richness. Without the use of milk, you may be faced with a plate of dry meatballs. Milk adds a certain level of moisture that helps produce perfectly tender meatballs.

3) beat the eggs separately before adding them to your meat mixture so it combines better. 6) If you prefer to bake instead of fry them, chill the meatballs for at least an hour before baking. They will hold their shape better.

You could also try adding a bit of a starchy binder such as tapioca flour or cornstarch. A teaspoon of either (together with that additional egg) will help bind the meat and fillers and prevent the meatballs from falling apart. You can add it to the liquid or just sprinkle it on and mix it in thoroughly.

Add a lightly beaten egg, but not too much. Egg acts as a binder for the ingredients, but you only need a small amount. One small egg will do for one pound of minced meat. Alternatively, if you're following an egg-free diet, you could soak fresh bread in milk, squeezing out any excess milk, to use as a binder.

Filler ingredients like breadcrumbs or flour are important too because they stop the meatballs becoming dry. The breadcrumbs absorb the juices from the meat as it cooks, trapping them within the meatball.

What can I use instead of eggs to bind meatballs? There are several options to substitute eggs in a meatball recipe: 2 tablespoons of buttermilk per egg, 3 tablespoons of plain yogurt per egg, 1/4 cup ricotta cheese per egg, or 3 tablespoons unsweetened apple sauce per egg.