Oh, do I have a treat for you today! Let me tell you about my absolute favorite way to enjoy mushrooms: Vegetarian Mushroom Meatballs! Now, I know what you might be thinking – “Meatballs? But they’re… mushrooms!” Trust me; these beauties are packed with flavor and will have even the most devoted carnivores begging for seconds. I still remember the first time I made them for a potluck dinner. I went home with an empty dish, a bunch of rave reviews, and a newfound appreciation for the humble mushroom.
What makes these meatballs so special is how they combine earthy mushrooms with some protein-packed quinoa (or rice) and a medley of herbs that fill your kitchen with amazing aromas. Plus, they’re super versatile! You can toss them in your favorite marinara sauce, pile them on pasta, or even load them into a sub—just like I did that one time after a long day at work when I was too hungry to think. Let’s dive into this delicious recipe, shall we?
What’s in Vegetarian Mushroom Meatballs?
Fresh Mushrooms: The star of the show! I love using a mix of cremini and button mushrooms for variation in flavor. When sautéed, they become incredibly tender and flavorful.
Cooked Quinoa or Rice: This adds bulk to our meatballs while providing a great source of protein and fiber. My favorite is quinoa because it has a nice nutty taste, but whatever you have on hand works!
Breadcrumbs: Preferably whole wheat, these act as the binding agent in our mixture. Plus, whole wheat breadcrumbs add a lovely texture!
Grated Parmesan Cheese: This adds a savory kick. If you’re keeping it vegan, nutritional yeast is a fantastic alternative – just sprinkle it in and watch the flavors soar!
Fresh Parsley: A sprinkle of chopped parsley brightens everything up. It’s like giving your meatballs a fresh coat of paint!
Garlic: Because what’s cooking without garlic? It adds depth and aroma that elevates the dish to another level.
Dried Oregano and Basil: Perfect companions for these meatballs, giving them that Italian flair that takes them from simple to sensational.
Red Pepper Flakes: Totally optional, but if you like a little heat, toss them in! Just remember, a little goes a long way.
Egg or Flax Egg: This is our binder. If you’re going vegan, just mix one tablespoon of ground flaxseed with three tablespoons of water and let it sit for a few minutes until it thickens.
Marinara Sauce: Nothing complements these meatballs better than a rich marinara. Use store-bought for a quick fix or whip up your own!
Olive Oil: Essential for sautéing those mushrooms to perfection.
Is Vegetarian Mushroom Meatballs Good for You?
Absolutely! These mushroom meatballs pack a nutrient punch without any of the guilt.
Mushrooms: They’re low in calories and rich in antioxidants, which are great for your overall health. Plus, they contain vitamins like B and D!
Quinoa: This ancient grain is not only a complete protein – meaning it has all the essential amino acids – but it’s also gluten-free and high in fiber for gut health.
Parmesan Cheese: If you opt for it, cheese does contain calcium, which is essential for bone health. But if you swap it for nutritional yeast, you’ll get a boost of B vitamins without the dairy!
Now, a friendly note: If you’re watching your sodium intake, just be mindful of the marinara sauce, as it can often be on the salty side. Opt for low-sodium versions or make your own!
Ingredients
– 1 pound fresh mushrooms, finely chopped
– 1 cup cooked quinoa or rice
– 1/2 cup breadcrumbs (preferably whole wheat)
– 1/2 cup grated Parmesan cheese (or nutritional yeast for a vegan option)
– 1/4 cup fresh parsley, chopped
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1 teaspoon dried basil
– 1/4 teaspoon red pepper flakes (optional)
– Salt and pepper to taste
– 1 large egg (or flax egg for a vegan option)
– 2 cups marinara sauce (store-bought or homemade)
– Olive oil for frying
*Serves about 4-6 people, depending on appetite!*
How to Make Vegetarian Mushroom Meatballs?
1. In a large skillet, heat a tablespoon of olive oil over medium heat. Add the finely chopped mushrooms and sauté until they’re softened and most of the liquid has evaporated, about 5-7 minutes. Remove from heat and let cool slightly.
2. In a large mixing bowl, combine the cooked quinoa or rice, sautéed mushrooms, breadcrumbs, Parmesan cheese, parsley, garlic, oregano, basil, red pepper flakes, salt, and pepper. Mix well.
3. Add the egg (or flax egg) to the mixture and combine until everything is evenly mixed. The mixture should be moist but hold its shape. If it’s too wet, you can add more breadcrumbs.
4. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
5. Form the mixture into meatballs, about the size of a golf ball, and place them on the prepared baking sheet.
6. Bake the meatballs in the preheated oven for about 20-25 minutes, or until they are firm and lightly golden.
7. While the meatballs bake, heat the marinara sauce in a large saucepan over medium heat.
8. Once the meatballs are done, transfer them to the saucepan with marinara sauce. Simmer for 5-10 minutes to allow the flavors to meld.
9. Serve the mushroom meatballs warm, garnished with additional Parmesan cheese or fresh herbs if desired. Enjoy them with pasta, in a sub, or on their own!
Flavor Enhancers and Serving Suggestions
– Feel free to get creative! Try adding other herbs or spices that you love, like thyme or smoked paprika.
– Serve these meatballs over a nest of spaghetti or zucchini noodles for a low-carb option.
– Want a hearty sandwich? These bad boys make a delicious meatball sub. Just pop them in a toasted hoagie roll, cover in marinara, and top with cheese for a satisfying lunch.
I can’t stress enough how much you are going to love these Vegetarian Mushroom Meatballs! They’re not just a meal; they’re an experience. I hope you give this recipe a try and feel free to share your own twist on it. Happy cooking, my friends!
