Ingredients
Scale
- 2 cups diced mushrooms (button or cremini)
- 1 cup cooked quinoa or oats
- 1/2 cup finely chopped onion
- 3 cloves garlic, minced
- 1/4 cup chopped fresh parsley
- 2 tablespoons nutritional yeast
- 2 tablespoons soy sauce or tamari
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Olive oil for baking or frying
Instructions
- Start by finely chopping the mushrooms and sauté them in olive oil over medium heat until soft and moisture evaporates, about 8 minutes.
- In a large mixing bowl, combine the sautéed mushrooms, cooked quinoa or oats, chopped onion, minced garlic, chopped parsley, nutritional yeast, soy sauce, tomato paste, oregano, smoked paprika, salt, and pepper. Mix thoroughly until sticky and well-combined. Add more oats or quinoa if mixture is too loose.
- Shape the mixture into small balls, about the size of a golf ball, using a cookie scoop or hands. Place on a lined baking sheet.
- Preheat oven to 375°F (190°C). Bake the meatballs for 20-25 minutes, flipping halfway, or fry in a skillet with olive oil until crispy on all sides.
Notes
- Ensure excess moisture is evaporated from mushrooms for better binding.
- Use gluten-free oats or quinoa for gluten-free options.
- If mixture is too loose, add more oats or quinoa.
- Can be cooked by baking or frying depending on preference.
- Leftovers can be stored in the refrigerator for up to 4 days or frozen for longer storage.
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Category: Vegan Main Course
- Method: Baking or Pan-Frying
- Cuisine: Vegan
- Diet: Vegan
Nutrition
- Serving Size: 3 meatballs (~150g)
- Calories: 150 Kcal
- Sugar: 2g
- Sodium: 400mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4.5g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 4g
- Protein: 7g
- Cholesterol: 0mg
