Heart-Healthy Savory Vegetable Meatballs

Delight in the wholesome goodness of Heart-Healthy Savory Vegetable Meatballs, a plant-based twist on a classic favorite that's as satisfying as it is nutritious. Bursting with the natural flavors of finely chopped mushrooms, grated carrots, and zucchini, these oven-baked meatballs are packed with fiber-rich quinoa, heart-friendly olive oil, and protein-boosting ground flaxseed. Enhanced with fragrant Italian seasoning, fresh parsley, and a hint of low-sodium soy sauce, they offer a savory bite that's both healthy and delicious. Perfect for meal prep or serving fresh out of the oven, these versatile vegetable meatballs are ideal for pairing with marinara, nestling into grain bowls, or adding a flavorful flair to a salad. Ready in under an hour and designed for wholesome eating, this recipe is a must-try for anyone seeking a nourishing, plant-forward meal idea!

Nutriscore Rating: 77/100

Prep Time:25 mins

Cook Time:30 mins

Total Time:55 mins

Servings: 4

Ingredients

• 0.5 cup Quinoa
• 1 cup Water
• 2 tablespoons Olive oil
• 0.5 cup Onion, finely chopped
• 2 cloves Garlic, minced
• 1 cup Carrot, grated
• 1 cup Zucchini, grated and excess moisture squeezed out
• 1 cup Mushrooms, finely chopped
• 0.5 cup Oat flour
• 2 tablespoons Ground flaxseed
• 2 tablespoons Low-sodium soy sauce
• 0.25 cup Fresh parsley, chopped
• 0.5 teaspoon Black pepper
• 1 teaspoon Italian seasoning

Directions

Step 1

Rinse the quinoa under running water. In a medium saucepan, combine the quinoa with 1 cup of water and bring to a boil. Reduce the heat to low, cover, and simmer for about 15 minutes until cooked and water is absorbed. Set aside to cool.

Step 2

Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.

Step 3

In a nonstick skillet, heat olive oil over medium heat. Add the chopped onions and sauté for 3-4 minutes until soft and translucent.

Step 4

Add the minced garlic to the skillet and sauté for another minute.

Step 5

Stir in the grated carrot, zucchini, and chopped mushrooms. Cook for about 5-7 minutes until the vegetables are soft, and most of their moisture has evaporated. Remove from heat and let it cool slightly.

Step 6

In a large mixing bowl, combine the cooked quinoa, vegetable mixture, oat flour, ground flaxseed, soy sauce, chopped parsley, black pepper, and Italian seasoning. Mix well until all ingredients are evenly combined.

Step 7

Using your hands, form the mixture into 1.5-inch balls and place them onto the prepared baking sheet.

Step 8

Bake in the preheated oven for 25-30 minutes, turning the meatballs halfway through, until firm and lightly golden brown.

Step 9

Allow to cool slightly and serve immediately, or store in an airtight container in the refrigerator for up to 3 days.

Nutrition Facts

Serving size	(1318.6g)

Amount per serving	% Daily Value*
Calories	1081.4

Total Fat 46.6g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1847.4mg	0%
Total Carbohydrate 136.0g	0%
Dietary Fiber 22.8g	0%
Total Sugars 26.2g
Protein 40.4g	0%

Vitamin D 14IU	0%
Calcium 406.4mg	0%
Iron 14.1mg	0%
Potassium 3173.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.3%

Protein: 14.4%

Carbs: 48.4%