Veggie Quinoa Meatballs

This easy-to-make nut spinach salad is ready in just 15 minutes and is part of the FREE No-Waste Healthy Quick Meal Plan.



½ cup (70 g) quinoa
1 cup (160 g) black beans
¼ cup + 2 Tablespoons (48 g) oats
1 small red pepper, roasted
¼ cup (30 g) walnuts, finely chopped
2 cloves of garlic
1 small red onion
1 egg
8 big cubes of kashkaval cheese, or similar
1 teaspoon smoked paprika
¼ teaspoon cumin
⅛ teaspoon black pepper
½ teaspoon salt


1 Tablespoon of extra virgin olive oil
2 cloves of garlic, minced or grated
1 small yellow onion, chopped
1 big can (800 g) of crushed tomatoes
1/4 teaspoon salt
All the parsley left or 1-2 Tablespoons


  1. In a food processor, add the black beans, quinoa, red peppers, oats, walnuts, egg, onion, and garlic. Process and scrape the sides as many times as needed.
  2. Once all the ingredients are incorporated, you can add the spices and process again or you can take out the processor’s blade and mix in the spices manually.
  3. Using about 2 tablespoons as your size guideline, form the mixture into a ball.
  4. Push one cube of cheese inside the ball and close it so that the cheese is fully covered by the mixture. Make 8 equally-sized balls and place them in the freezer while you prepare the sauce.
  5. In a large pan heat the extra virgin olive oil and fry the onion and garlic for about 5 minutes or until golden.
  6. Add the crushed tomatoes, salt and parsley, mix well and bring to a simmer. Reduce the heat to low and let it simmer for 5 minutes, stirring occasionally.
  7. Add the balls to the sauce spaced enough so that they don’t touch each other. Cover them with some of the tomato sauce, place the lid on the pan and let it simmer. After 7 minutes, move the balls to make sure they are not sticking to the pan.
  8. Serve them warm with a salad or whole wheat bread or both.


This recipe can be frozen.

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