ALBÓNDIGAS DE QUINOA RECETA FÁCIL RÁPIDA Y SALUDABLE BAJA EN CALORÍAS

quinoa

🥗Healthier: cauliflower rice

💰Cheaper: brown rice

Cauliflower rice is lower in calories and carbs, while brown rice is more economical.

black beans

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are high in protein and fiber, while canned beans are a budget-friendly option.

breadcrumbs

🥗Healthier: ground oats

💰Cheaper: crushed crackers

Ground oats are a healthier binder, while crushed crackers can be more cost-effective.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil is healthier, while canola oil is a more economical choice.

Wash quinoa in a bowl with water until the water runs clear, changing the water as needed to remove the saponins.

Drain the quinoa in a colander and set aside.

In a pot, combine 1 cup of quinoa with 3 cups of water and salt to taste, and bring to a boil.

Once boiling, add the quinoa and cook for 15-20 minutes, checking for doneness at 15 minutes.

Drain the quinoa well and transfer it to a bowl to cool.

Add 1 tablespoon of parsley and 1-2 minced garlic cloves to the quinoa.

Mix in 2 eggs thoroughly to bind the mixture.

Incorporate 1 tablespoon of oat flour, adding more if the mixture is too loose, until it reaches the desired consistency.

Cover the mixture and refrigerate for at least 2 hours or overnight to allow the oats to hydrate.

In a skillet, heat 1-2 tablespoons of olive oil and sauté 1-2 minced garlic cloves until lightly browned.

Add diced onion and salt to taste, cooking until the onion is soft.

Stir in 800 grams of crushed tomatoes and 1 teaspoon of oregano, mixing well to combine.

Form the quinoa mixture into small balls, using a spoon if preferred to keep hands clean.

Cook the meatballs in an air fryer at 200 degrees Celsius for 10 minutes, or until cooked through.

Transfer the cooked meatballs to the tomato sauce and simmer over medium heat for 5-10 minutes, covered, to absorb flavors.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens