Description
Savory mushroom, quinoa, and red pepper veggie balls showcase Mediterranean flavors with hearty plant-based ingredients. Quick protein-packed morsels deliver robust nutrition for health-conscious diners.
Ingredients
Scale
- 2 tablespoons (30 ml) sesame seeds
- 2 tablespoons (30 ml) vegetable oil (sunflower or other)
- ½ cup (100 g) quinoa, cooked according to package instructions
- 150 g (5.3 oz) mushrooms, chopped
- 2 potatoes, diced
- 1 red pepper, chopped
- 1 onion, minced
- 2–3 garlic cloves, mashed
- 1 handful fresh parsley, chopped
- 1 tsp paprika
- ½ tsp cayenne pepper
- Salt and pepper, to taste
Instructions
- Vegetable Sauté: Heat skillet and caramelize onions until translucent, then introduce red peppers and mushrooms, seasoning with salt and pepper. Cook until vegetables soften and release moisture.
- Potato Preparation: Boil salted water and cook diced potatoes until fork-tender. Drain and mash in a mixing bowl until achieving a smooth consistency.
- Flavor Fusion: Merge sautéed vegetables with mashed potatoes, incorporating quinoa, garlic, parsley, sesame seeds, paprika, and cayenne pepper. Mix thoroughly to distribute ingredients evenly and balance flavors.
- Shaping and Preheating: Preheat oven to 400°F (200°C) and prepare a lightly greased baking sheet. Form mixture into compact, uniform balls using an ice cream scoop or hands.
- Baking and Serving: Arrange veggie balls on baking sheet, ensuring separation. Bake for 25 minutes until exterior turns golden and crispy. Allow brief cooling period before serving alongside mashed potatoes and kale tabbouleh salad.
Notes
- Veggie Selection Matters: Choose fresh, high-quality vegetables for maximum flavor and texture in your veggie balls.
- Moisture Management: Thoroughly drain potatoes and sauté vegetables to prevent soggy, dense veggie balls.
- Seasoning Technique: Taste and adjust spices gradually, allowing flavors to develop and blend seamlessly.
- Baking Precision: Monitor oven temperature and watch closely during final minutes to achieve perfect golden-crispy exterior without burning.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 5
- Calories: 180
- Sugar: 2 g
- Sodium: 200 mg
- Fat: 10 g
- Saturated Fat: 1 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 4 g
- Protein: 5 g
- Cholesterol: 0 mg