Hen meatballs with quinoa pack within the protein

There’s a sure magic in a meal that may be pulled collectively on the stovetop, with only a handful of on a regular basis elements and never an entire lot of mind energy.

Put this wholesome meatball dish in your checklist of fuss-free favorites you’ll need to make many times. As flavorful as it’s straightforward, it requires simply 5 elements (should you don’t embody oil or salt and pepper), and the commonest of kitchen utensils: a saucepan and nonstick skillet.

Meatballs have to be certain with some type of filler to carry the meat collectively whereas cooking. Often it’s eggs, crackers, panko or bread soaked in milk. This recipe goes gluten-free by utilizing a mixture of cooked quinoa and hummus as a binder.

A member of the goosefoot household, which incorporates beets, spinach and chard, quinoa is an entire protein that comprises all eight important amino acids. It’s additionally wealthy in fiber and varied nutritional vitamins and minerals, making it a “superfood.” Hummus, which is created from chickpeas, additionally boasts some dietary heft.

Added to floor rooster, the result’s a plant protein-packed dish that’s not solely gentle and healthful, but additionally extremely satisfying.

Charred carrots add a contact of sweetness, and also you’ll undoubtedly additionally style the garlic. If you’re not a fan, substitute lemon or plain hummus. White quinoa cooks up fluffier than crimson, so strive to not substitute.

A small squeeze of lemon earlier than serving will brighten the flavour.


1 1/2 c. prewashed white quinoa

3/4 c. garlic hummus, divided

Juice and zest of 1 lemon

1 lb. floor rooster

1 lb. carrots with their greens, carrots peeled and sliced skinny on bias, 1/3 c. greens chopped

5 T. plus 1 t. extra-virgin olive oil, divided

Salt and pepper

Heat quinoa in a medium saucepan over medium-high warmth, stirring continuously, till very aromatic and making steady popping sounds, round 7 minutes.

Stir in 1 3/4 cups water and 1/2 teaspoon salt and convey to a simmer. Reduce warmth to low, cowl and simmer till quinoa is tender and water is absorbed, 18 to 22 minutes, stirring as soon as midway by cooking. Remove pot from warmth and let sit, lined, for five minutes, then gently fluff with a fork and put aside to chill barely.

Meanwhile, whisk 1/2 cup hummus, lemon juice and 4 teaspoons olive oil collectively in a bowl. Season with salt and pepper to style; set sauce apart till able to serve.

Combine the rooster, 1 cup cooled quinoa, lemon zest, 1/2 teaspoon every salt and pepper and remaining 1/4 cup hummus in a big bowl. Using damp palms, gently combine till mixed. Roll combination into 20 tightly packed 1 1/2 -inch meatballs.

Heat 3 tablespoons oil in a nonstick skillet over medium-high warmth till shimmering. Add meatballs and cook dinner till effectively browned and cooked by, 9 to 11 minutes, turning gently as wanted. Transfer meatballs to a platter and tent loosely with aluminum foil to maintain heat.

Add carrots, 3 tablespoons water and a beneficiant pinch of salt to the now-empty skillet. Cover and cook dinner over medium warmth for two minutes. Uncover and cook dinner till carrots are tender and spotty brown, 3 to 4 minutes. (Mine took about 8 minutes to char.) Stir in remaining 3 cups cooled quinoa, cut back warmth to medium and cook dinner till quinoa is warmed by, about 2 minutes.

Stir in remaining 1 tablespoon oil and season with salt and pepper to style. Sprinkle carrot greens on prime, together with a drizzle of olive oil, if desired. Serve with meatballs and hummus dressing drizzled on prime, or on the aspect for dipping.
Serves 4.

(“Five Ingredient Dinners: 100+ Fast, Flavorful Meals” by America’s Test Kitchen, 2021)

— Tribune News Service



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