Meatballs are one of those dishes that everyone agrees on: small, tasty, easy to serve and enjoy. The tricolor quinoa meatballs with sun-dried tomatoes are a light and vegetarian variant, perfect for those looking for a healthy yet flavorful alternative to classic meatballs.
The tricolor quinoa, with its white, red, and black grains, is not only visually appealing: it also offers different textures that make the mixture more interesting and nutritious. Rich in plant proteins and naturally gluten-free, it is an excellent base for those following a balanced diet.
The sun-dried tomatoes in oil add a savory and Mediterranean note that makes these meatballs irresistible, without needing to add too many seasonings.
The recipe is simple: just cook the quinoa, chop the vegetables along with the sun-dried tomatoes, mix everything with breadcrumbs and aromatic herbs, and form the meatballs. Baking or air frying them makes them light but crispy on the outside and soft on the inside.
They are ideal as a vegetarian main course, but also as finger food for an appetizer or to include in a lunchbox to take to work.
The beauty of these meatballs is that they are very versatile: you can personalize them with other seasonal vegetables, a pinch of spices like paprika or curry, or enrich them with toasted seeds for added crunch.
Preparing them in advance is very easy, and they keep well in the fridge for a couple of days. Once tried, the tricolor quinoa and sun-dried tomato meatballs will become one of your favorite recipes for light dinners, appetizers, or quick but nutritious lunches.
READ THE TIPS AND FAQ AT THE BOTTOM OF THE RECIPE
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- Difficulty: Very Easy
- Cost: Medium
- Preparation time: 20 Minutes
- Portions: 12
- Cooking methods: Oven, Air Frying
- Cuisine: Creative
- Seasonality: All Seasons
Ingredients
- 3/4 cup quinoa (tricolor)
- 5 sun-dried tomatoes in oil (well patted dry)
- 1 carrot (small)
- Half zucchini
- chopped parsley
- 1 pinch dried oregano
- 2 tablespoons breadcrumbs
- 2 eggs
- salt
- extra virgin olive oil
Tools
- Chopper
Steps
Rinse the quinoa under running water and cook it by absorption in lightly salted water, according to the package instructions (usually the water is double the weight of the quinoa). Turn off the heat, let it rest for about 5 minutes, then fluff it.
Trim and wash the zucchini, scrape the carrot, and chop them in pulses along with the sun-dried tomatoes and parsley.
Combine the quinoa and chopped vegetables in a bowl.
Add the eggs, oregano, and a pinch of salt; mix the ingredients well.
Slightly moisten your hands and form the meatballs, then roll them in breadcrumbs. Line the baking sheet with parchment paper, lightly grease the sheet, and place the meatballs. Also grease the surface and bake in a hot oven at 356°F (180°C) for about 20 minutes.
In the air fryer, after lightly spraying them with oil, cook at 356°F (180°C) for 10/12 minutes, turning them once (to ensure they brown perfectly). Serve hot.
Tips:
For a more intense flavor, add a tablespoon of pitted black olives or capers to the vegetables.
They are also great served warm in a salad.
They are also great served warm in a salad.
Sauces to Accompany:
Sun-Dried Tomato and Almond Sauce
For 2 people
Ingredients
5-6 sun-dried tomatoes in oil, well drained
20 g of peeled almonds (or hazelnuts)
1 teaspoon of balsamic vinegar (or apple)
2 tablespoons of extra virgin olive oil
2-3 tablespoons of water (to adjust the consistency)
A few leaves of fresh basil (optional)
Black pepper to taste
Procedure
Put the sun-dried tomatoes and almonds in a mixer glass.
Add vinegar, oil, a couple of tablespoons of water, and blend until you get a soft cream.
If necessary, add more water to make it more fluid.
Finish with fresh basil and a grind of pepper.
Yogurt and Lemon Sauce
For 2 people
Ingredients
120 g of plain Greek yogurt (or vegetable yogurt like soy if you prefer vegan)
1 teaspoon of extra virgin olive oil
1 teaspoon of fresh lemon juice
½ clove of small garlic finely chopped (optional)
1 tablespoon of fresh parsley chopped (or chives)
Salt and pepper to taste
Procedure
In a small bowl, mix the yogurt with oil and lemon juice.
Add the finely chopped garlic (you can omit it if you want a milder taste).
Add the fresh chopped parsley and mix well.
Adjust salt and pepper and let it rest in the fridge for 10 minutes before serving: the flavors will harmonize better.
FAQ (Questions and Answers)
Can I use only white quinoa?
Yes, the recipe works well even with just one type of quinoa, but the tricolor mix gives a nice color contrast and more interesting texture.
Can they be frozen?
Absolutely! I recommend cooking them, letting them cool, and then freezing. Just reheat them in the oven or air fryer when ready to serve.
How do I store them?
In the fridge, in an airtight container, for up to 3 days.
What to pair them with?
They are great with grilled vegetables, fresh salad, or a light side dish.
