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.

If a recipe for meatloaf or meatballs calls for bread crumbs, you may have success swapping it out for rolled oats or oat flour. Oats by weight are also lower in calories, provide more complex carbohydrates, and are a richer source of dietary fiber than bread crumbs, making them a nutritionally sound substitute.

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.

Quinoa contains fewer calories and carbohydrates than white rice. Unlike rice, quinoa fibers help to lower cholesterol and control blood sugar levels. Unlike rice, quinoa reduces your blood fat levels after a meal called triglycerides. Quinoa has a higher amount of all essential amino acids.

Quinoa's protein yield is relatively high at 268—402 kilograms of useable plant protein per hectare. (For comparison, beef has 17.5 kg of usable protein per hectare.

What is the best binder for meatballs? ›

An egg is usually a good start, as that can help with the tenderness and texture, but the king of meatball binders is breadcrumbs soaked in milk (also known as a panade). Soaking the breadcrumbs first makes them pliable and soggy, which allows them to easily and evenly mix into the ground meat.

Baking will result in meatballs with a crunchy exterior, though the caramelisation achieved from frying will be superior. Baked meatballs take the least amount of effort, as you'll only need to turn them once or twice throughout the cook and you can make a larger batch at once.

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.

While water and broth may keep the meatballs moist throughout the cooking process, milk's extra fat and luscious consistency add an unmatched level of complexity to any classic meatball recipe.

Vincenzo's Top Tips To Make Italian Meatballs

You can whisk the egg separately before adding it to the bowl too if you prefer! The are the best utensil in the kitchen is none other than… Your HANDS! It can definitely massage and combine ingredients really well!

Oats are a great breadcrumb substitute when used as a binder in meatballs or meatloaf.

Rolled Oats

These are richer in fiber than traditional bread crumbs, but lacking flavor. Pulverize the oats in a blender or food processor first, then add some dried herbs or seasoning before using in your recipe. They work great as a binder, and less so as a crunchy topping or coating.

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. Again quantity is important here; too much and your meatball will be more like stuffing or a dumpling.

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.