Low Sodium Hearty Vegetarian Meatballs

Sink your teeth into these Low Sodium Hearty Vegetarian Meatballs, a wholesome and satisfying twist on a classic comfort food, specially crafted to keep your sodium intake in check! Packed with protein-rich quinoa, fiber-filled black beans, and a medley of nutrient-dense vegetables like carrots, mushrooms, and onions, these meatballs deliver on both flavor and nutrition. The secret binding duo of oats and flaxseed ensures a perfect texture, while aromatic spices like smoked paprika, oregano, and thyme add robust depth without relying on salt. Baked to golden perfection, these vegetarian meatballs are perfect for pairing with a low-sodium tomato sauce, spaghetti squash, or even in a sandwich. Ready in just over an hour, this heart-healthy, plant-based recipe is as delicious as it is guilt-free!

Nutriscore Rating: 85/100

Prep Time:25 mins

Cook Time:40 mins

Total Time:65 mins

Servings: 4

Ingredients

• 0.5 cup Quinoa
• 1 cup Water
• 1 15 oz can Black beans, drained and rinsed
• 1 medium Carrot, grated
• 0.5 cup Button mushrooms, finely chopped
• 0.5 medium Onion, finely chopped
• 3 Garlic cloves, minced
• 0.75 cup Rolled oats
• 2 tablespoons Ground flaxseed
• 1 tablespoon Lemon juice
• 0.5 teaspoon Ground black pepper
• 1 teaspoon Dried oregano
• 0.5 teaspoon Dried thyme
• 0.5 teaspoon Smoked paprika
• 2 tablespoons Nutritional yeast
• 1 tablespoon Olive oil

Directions

Step 1

Rinse the quinoa under cold water. In a medium saucepan, combine the quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and water is absorbed. Fluff with a fork and set aside to cool.

Step 2

Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Step 3

In a large bowl, mash the black beans with a fork or potato masher until mostly smooth. Leave some beans partially intact for texture.

Step 4

Add the grated carrot, chopped mushrooms, and chopped onion to the black beans. Mix well.

Step 5

In a separate small bowl, mix the ground flaxseed with 3 tablespoons of water. Let it sit for a few minutes to thicken; this acts as a binding agent.

Step 6

To the bean and vegetable mixture, add the cooked quinoa, minced garlic, thickened flaxseed mixture, rolled oats, lemon juice, black pepper, oregano, thyme, smoked paprika, and nutritional yeast.

Step 7

Mix everything thoroughly; you may need to use your hands to ensure a cohesive mixture. The mixture should hold together when you press it between your fingers.

Step 8

Form the mixture into 1.5-inch balls and place them on the prepared baking sheet.

Step 9

Once all meatballs are formed, gently brush or mist each with a little olive oil. This helps them crisp up in the oven.

Step 10

Bake in the preheated oven for 25-30 minutes, flipping halfway through to ensure even cooking, until the meatballs are golden brown and firm to the touch.

Step 11

Allow to cool slightly before serving. These meatballs can be served with a low-sodium tomato sauce, over spaghetti squash, or as part of a sandwich!

Nutrition Facts

Serving size	(1138.6g)

Amount per serving	% Daily Value*
Calories	1239.9

Total Fat 32.7g	0%
Saturated Fat 4.0g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 682.5mg	0%
Total Carbohydrate 182.7g	0%
Dietary Fiber 42.5g	0%
Total Sugars 9.8g
Protein 61.7g	0%

Vitamin D 8.8IU	0%
Calcium 322.4mg	0%
Iron 16.0mg	0%
Potassium 2456.9mg	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: 23.1%

Protein: 19.4%

Carbs: 57.5%