6 Ingredient Meatless Meatballs
This recipe came together so easily it felt like magic. If you looking for a way to offsetyou meat intake, this just might be your ticket. Try these for your next Meatless Monday or group potluck! Not only is this recipe super simple, but it is very low cost.
These lil' balls are packed with flavor, nutrition and are perfect for sandwiches, pasta, salads, and more!
Prep: 15 mins
Cook: 30 mins
Total: 45 mins
Author: Marina Zahran (Do Good, Be Well.)
Yield: 10-14 meatballs
1 tbsp oil (olive, sesame, etc)
1 ½ cups of quinoa (yellow, or red)
1 can of black beans
1 tbsp of tomato paste
5 cloves of garlic
28 oz diced tomatoes (I used Muir Glen Organic Diced Tomatoes, Fire Roasted - 28 oz can)
1 tsp Turmeric
1 tsp Red Pepper Flakes
1 tsp Mustard Seeds
1 tsp Ginger powder
1 tsp Fennel
1 tsp ground Coriander
1 tsp ground Basil (or 3 fresh basil leaves)
Yes, there are more herbs than food ingredients... this is a spice blend that I use to offset the naturally acidic and inflammatory effects of eating tomato sauce. Do not stress if you don't have all of these herbs. Add what you can. Scroll to the bottom of the page for ingredient modifications specific to your dosha.
Preheat oven to 350ºF
Open diced tomatoes and cook on low heat for 20-30 minutes.
Boil 1 ½ cup of Quinoa in 3 cups of water. Let quinoa cool to room temperature
Rinse and strain black beans. Spread beans on booking sheet and cook for 15 minutes.
Sauté garlic until golden brown
Blend quinoa, black beans, oil, and herbs in food processor
Roll 1 ½ tbsp into small balls and place in (non-greased) cast iron (or oven-safe skillet)
Bake in oven for 30 minutes. Rotate balls after 15 minutes.
Enjoy meatless meatballs on top of cooked tomatoes. Add a dollop of Greek yogurt to reduce acidity.
ENJOY and alter the recipe as needed!
VATA PITTA KAPHA CONSIDERATIONS:
VATA: use sesame or olive oil
PITTA: use coconut oil, take out red pepper flakes, and reduce quantity of ginger and mustard to 1/2 tsp
KAPHA: use safflower, sunflower, or coconut oil.