The main advantage of these plant-based meatballs is that they can be made on short notice. With most veggie meat substitutes you need to soak beans overnight or have canned beans on-hand, or have fresh mushrooms in the fridge. Here, though, both major ingredients - quinoa and lentils - come from the pantry and can be ready for action in 35 minutes, on the day. They are cheap to make, high in protein and are super nutritious.
½ cup dry quinoa
1 cup dry lentils
½ cup quick oats
¼ cup flaxseed
¼ cup sunflower seeds
4 cups of water + 1 cup
1 tablespoon of olive oil
1 teaspoon salt
¼ teaspoon pepper
324 Calories per portion
1Rinse the lentils and quinoa really well. Add lentils to a large saucepan and cover with 4 cups of water. Shimmer at medium heat for 20 minutes and then add quinoa. Shimmer for another 15 minutes.
2Dice the onion and saute it in a small saucepan in ½ cup of water at high heat until it softens. It will take roughly 5 minutes.
3Grind the sunflower seeds, quick oats and flax seeds as finely as you can. Alternatively, you can use already ground seeds.
4Add ground flax seeds, sunflower seeds, oats, quinoa, lentils, onions, olive oil and spices to a food processor and blend on pulse until everything is well combined. Alternatively, mash everything together with a potato masher.
5Form bite-size balls and place them on a baking sheet on top of a baking tray. Bake at 392°F (200°C) for 25 minutes or until the tops become golden brown.