Mushroom, Quinoa And Red Pepper Veggie Balls Recipe

I perfected Spinach Mushroom Quinoa veggie balls that are crispy on the outside and creamy on the inside, using a simple trick you’ll want to know.

Crispy on the outside, nice and creamy on the inside, these veggie balls were a big success with my family. Chop the veggies finely for…

I didn’t expect them to disappear that fast, I tossed them on the table and everyone attacked them like they were party food. Little bites where quinoa and mushrooms team up, honestly it feels like a Quinoa Mushroom remix of a comfort snack.

This one quickly slid into my Tasty Vegetarian Recipes list, the kind you make when you want something clever but low fuss. I’ll probably mess with the mix next time, but for now theyre perfect.

Ingredients

• Quinoa: complete protein and fiber, earthy nutty flavor, keeps you full longer.
• Mushrooms: low calorie, umami rich, add meaty texture and B vitamins, earthy taste.
• Red bell pepper: bright, sweet, vitamin C boost and color, crunchy when lightly cooked.
• Parsley: fresh herb, adds brightness and vitamin K, helps balance richer ingredients.
• Panko breadcrumbs: soak up moisture, add crunch when baked, mostly carbs but versatile.
• Parmesan: salty, umami punch, small amount boosts flavor and protein if not vegan.
• Egg or flax binder: egg gives protein and structure, flax gives plant fiber and stickiness.
• Olive oil: healthy fats, helps sauté and add richness without tasting greasy.

Ingredient Quantities

• 1 cup (170 g) quinoa, rinsed
• 2 cups (480 ml) vegetable broth or water
• 2 tbsp (30 ml) olive oil, divided
• 1 small yellow onion, finely chopped (about 1 cup)
• 2 garlic cloves, minced
• 8 oz (225 g) mushrooms, finely chopped (cremini or button)
• 1 medium red bell pepper, finely chopped (about 1 cup)
• 1/2 cup (50 g) fresh parsley, chopped
• 1/2 cup (50 g) panko or plain breadcrumbs
• 1/4 cup (25 g) grated parmesan, optional
• 1 large egg, lightly beaten or 1 tbsp ground flaxseed mixed with 3 tbsp water for a vegan option
• 1 tbsp soy sauce or tamari
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• extra breadcrumbs or cooking spray for coating, optional

How to Make this

1. Rinse 1 cup quinoa, combine with 2 cups vegetable broth or water in a small pot, bring to a boil then simmer covered 12 to 15 minutes until liquid is absorbed, fluff with a fork and let cool a bit.

2. Heat 1 tbsp olive oil in a skillet over medium heat, add the finely chopped onion and cook 4 to 5 minutes until soft, add minced garlic for 30 seconds, then add the finely chopped mushrooms and red bell pepper and cook until most of the mushroom moisture is gone and things are starting to brown, about 6 to 8 minutes.

3. Stir in 1 tbsp soy sauce or tamari, 1 tsp dried oregano, 1/2 tsp smoked paprika, 1/2 tsp salt and 1/4 tsp black pepper, cook another minute then remove from heat and mix in the chopped parsley.

4. In a large bowl combine the cooked quinoa and the sautéed veggie mixture, add 1/2 cup panko or plain breadcrumbs, 1/4 cup grated parmesan if using, and the binder: either 1 lightly beaten egg or the vegan option (1 tbsp ground flaxseed mixed with 3 tbsp water). Mix well; if the mix is too loose add more breadcrumbs a spoonful at a time, if too dry add a splash of broth or another beaten egg.

5. Taste a small spoonful of the mixture for seasoning, adjust salt/pepper or soy sauce as needed, this is important because once formed you cant fix the inside.

6. Chill the mixture 20 to 30 minutes in the fridge (or 10 minutes in the freezer) to firm up, youll find it shapes much better after this.

7. Preheat oven to 400°F (200°C) and line a baking sheet with parchment or lightly oil it. Wet your hands and shape the mixture into balls about 1 to
1.5 inches across. For extra crunch roll them in extra breadcrumbs or place them directly on the tray and lightly spray with cooking spray.

8. Bake for 20 to 25 minutes, turning once halfway through, until golden and crispy outside and heated through. Alternatively pan fry in 1 to 2 tbsp olive oil over medium heat 3 to 4 minutes per side until browned, or air fry at 375°F for 10 to 12 minutes shaking once.

9. Let the veggie balls rest 5 minutes before serving so they firm up, serve with your favorite dip or sauce. Quick tips: use a food processor to finely chop the mushrooms and pepper if you want faster prep, squeeze excess moisture from veggies if they seem watery, and test-cook one ball first to check seasoning.

Equipment Needed

1. Small saucepan with lid (for cooking the quinoa)
2. Fine mesh sieve or strainer to rinse the quinoa
3. 10-inch skillet or frying pan for sautéing the veggies
4. Large mixing bowl to combine everything
5. Measuring cups and spoons
6. Cutting board and a sharp chef’s knife
7. Spatula or wooden spoon, plus a fork for fluffing quinoa
8. Baking sheet lined with parchment or lightly oiled (or an air fryer basket) and oven mitts

FAQ

Mushroom, Quinoa And Red Pepper Veggie Balls Recipe Substitutions and Variations

• Quinoa: swap for couscous, bulgur, farro or brown rice. Couscous cooks faster so keep the same liquid but check early, farro and brown rice need a bit more water and longer cooking.
• Mushrooms: use finely chopped eggplant (squeeze out excess moisture after cooking), cooked brown lentils for more bite and protein, or crumbled tempeh or firm tofu with a splash of soy sauce to keep that savory umami.
• Panko or breadcrumbs: replace with ground oats, almond meal (for gluten free), crushed crackers or cornflakes. If using oats or almond meal you might need a little less, so add gradually till mixture holds.
• Egg or flax egg: try 3 tbsp aquafaba (chickpea liquid), 1 tbsp chia seed mixed with 3 tbsp water, 1/4 cup mashed potato or sweet potato, or a commercial egg replacer following package directions.

Pro Tips

1) Squeeze excess moisture out of the mushrooms and peppers before mixing. If they still seem wet after cooking, pile them in a towel or cheesecloth and press out the liquid or the balls will be soggy.

2) Toast the quinoa in the pot with a drizzle of olive oil for 2 minutes before adding liquid for nuttier flavor and firmer grains. Let the quinoa cool and even spread it on a sheet to let steam escape so the mix isnt damp.

3) Test one ball for seasoning and texture before shaping the whole batch. Cook it quickly in the pan or the oven, then tweak salt, soy sauce or binder amounts so the rest dont come out bland or fall apart.

4) For extra crunch, roll the balls in breadcrumbs and bake on a wire rack over the sheet so air circulates around them, or give them a quick pan-fry to get a golden crust then finish in the oven.

5) Make ahead and freeze: shape the balls, freeze on a tray until firm, then bag them. Bake straight from frozen adding a few minutes to the time, or thaw overnight in the fridge for quicker reheating.