Protein Power Balls with Quinoa and Black Beans with Spicy Peanut Sauce - photo 1
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Protein Power Balls with Quinoa and Black Beans with Spicy Peanut Sauce

Pikantne Vegan dishes Main Dishes Salads 75 min Medium 9 wyświetleń ~31.78 PLN - (0)
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Description

Here is a dish that revolutionizes the concept of a vegan fitness meal! Protein Power Balls are juicy, aromatic, and incredibly filling meatballs made from quinoa and black beans – two powerful sources of plant-based protein. Quinoa, known as the "gold of the Incas," provides a complete amino acid profile, while black beans offer fiber and energy. The balls are baked, not fried, making them lighter and healthier. The whole dish is served in a trendy power bowl on a bed of crunchy lettuce, topped with fresh vegetables and creamy avocado. However, the real star is the velvety, spicy peanut sauce with hints of lime and ginger, which perfectly ties all the flavors together. This dish is not only a nutritional powerhouse, perfect after a workout, but also a feast for the senses – colorful, full of textures, and rich in umami flavor. An ideal solution to prove that a plant-based diet can be exciting, delicious, and fully meet the needs of an active body.

Ingredients (23)

Servings:
2
  • Komosa ryżowa (quinoa) 100 g
  • Canned black beans 240 g
  • Red onion 75 g
  • Garlic 4 ząbki
  • Ground flaxseed 10 g
  • Panko breadcrumbs 50 g
  • Fresh cilantro 15 g
  • Olive oil 15 ml
  • Cumin 4 g
  • Smooth peanut butter 45 g
  • Soy sauce 30 ml
  • Maple syrup 15 ml
  • Lime juice 30 ml
  • Fresh ginger 5 g
  • Salad mix 100 g
  • Avocado 0.9 szt.
  • Cucumber 0.5 szt.
  • Cherry tomatoes 150 g
  • 🌿 Przyprawy
  • Papryka wędzona słodka 0.4 łyżeczek
  • Salt 0.1 szczypt
  • Ground black pepper 2 szczypty
  • Sriracha sauce 1 łyżeczka
  • ✨ Opcjonalne
  • Sesame seeds 5 g
💰 Szacowany koszt dania: ~31.78 PLN (15.89 PLN/porcję)

💡 Kliknij na składnik aby oznaczyć jako użyty

Preparation steps

Preparation of Quinoa

1

The first step is to properly cook the quinoa. Rinse 100g of quinoa in a fine sieve under cold running water very thoroughly. Stir the grains with your hand for about 1-2 minutes. This step is crucial to remove saponins - a natural, bitter coating on the grains. Next, transfer the rinsed quinoa to a small pot, add 200 ml of cold water (ratio 1:2), and add a pinch of salt. Bring to a boil, then reduce the heat to the minimum, cover the pot, and cook for 15 minutes until the quinoa absorbs all the water. Remove from heat and let it sit covered for another 5 minutes. Finally, gently 'fluff' it with a fork. Set aside to cool completely.

Ingredients: Komosa ryżowa (quinoa), Salt
Use a heavy-bottomed pot so the quinoa doesn't burn. Do not lift the lid while cooking to prevent steam from escaping. Properly cooked quinoa should have visible little 'tails' (sprouts).

Preparation of the Mixture for Balls

2

In a small bowl, prepare a 'flax egg'. Add 1 tablespoon of ground flaxseed and pour in 3 tablespoons of warm water. Mix well and let it sit for 5-10 minutes until the mixture thickens and achieves a gel-like consistency. Meanwhile, heat 1 tablespoon of olive oil in a pan. Finely chop the red onion and 3 cloves of garlic. Sauté in the oil for 4-5 minutes until the onion becomes soft and translucent. Set aside to cool slightly.

Ingredients: Ground flaxseed, Olive oil, Red onion, Garlic
Use a sharp chef's knife to chop the onion and garlic. 'Flax egg' is a key binder, do not skip the time needed for it to thicken.
3

Drain the canned black beans in a sieve and rinse them thoroughly under cold water to remove excess salt and brine. Transfer the rinsed beans to a large bowl and mash them with a potato masher or fork into a coarse, partially smooth paste. Do not use a blender; we want to keep some texture. To the mashed beans, add the cooled quinoa, sautéed onion with garlic, prepared 'flax egg', panko breadcrumbs, chopped fresh cilantro, and all the spices: cumin, smoked paprika, salt, and pepper.

Ingredients: Canned black beans, Komosa ryżowa (quinoa), Panko breadcrumbs, Fresh cilantro, Cumin, Papryka wędzona słodka, Salt, Ground black pepper
The degree of mashing the beans affects the final texture of the balls. Leaving a few whole beans will create a more interesting effect. Make sure the quinoa and onion are cooled, otherwise the mixture will be too sticky.

Shaping and Baking the Balls

4

Preheat the oven to 200°C (fan). Line a baking tray with parchment paper. Using your hands (you can slightly dampen them with water to prevent sticking), thoroughly mix all the ingredients in a bowl until a compact, uniform mixture forms. Shape small balls the size of a walnut (about 3-4 cm in diameter) from the mixture. Place them on the prepared tray with small gaps in between. You should get about 16-18 balls. Put the tray in the preheated oven and bake for 20-25 minutes, until the balls are firm, slightly browned, and crispy on the outside. Halfway through baking (after about 10-12 minutes), gently turn the balls to ensure even cooking.

If the mixture is too dry and crumbles, add a tablespoon of water. If it's too wet - a tablespoon of breadcrumbs. Do not form too large balls, as they may remain raw in the center. Turning them halfway through baking is key for even crispiness.

Preparation of Spicy Peanut Sauce

5

While the balls are baking, prepare the sauce. In a medium-sized bowl, place the peanut butter, soy sauce, maple syrup, freshly squeezed lime juice, and Sriracha sauce. Grate the fresh ginger and the remaining 1 clove of garlic on the finest grater or chop them very finely and add to the bowl. Using a whisk or fork, start mixing the ingredients. Initially, the sauce will be very thick. Gradually, one tablespoon at a time, add warm water (about 4-6 tablespoons), while continuously mixing vigorously, until you achieve a smooth, pourable consistency similar to thin yogurt. Taste and adjust with salt, pepper, or add more Sriracha or lime juice if needed.

Ingredients: Smooth peanut butter, Soy sauce, Maple syrup, Lime juice, Sriracha sauce, Fresh ginger, Garlic
Use warm water, it will mix more easily with the peanut butter. You can adjust the consistency of the sauce as you like - if you prefer it thicker, add less water. The best results can be achieved using a small whisk.

Dish Composition

6

Prepare the vegetables in a bowl. Wash the mixed salad and dry it thoroughly. Cut the cucumber into thin slices or sticks. Halve the cherry tomatoes. Cut the avocado in half, remove the pit, and slice the flesh elegantly. Place a portion of salad at the bottom of two deep bowls. Artistically arrange the prepared vegetables on the salad: slices of avocado, cucumber, and tomatoes. In the center of each bowl, place a portion (8-9 pieces) of warm, baked power balls. Drizzle generously with the prepared peanut sauce.

Ingredients: Salad mix, Avocado, Cucumber, Cherry tomatoes
To prevent the avocado from darkening, you can drizzle it with a bit of lime juice. Assembling the bowl is a creative process - arrange the ingredients in separate groups for an impressive look.
7

Finally, if you are using optional ingredients, sprinkle the entire dish with toasted sesame seeds. You can also add a few fresh mint leaves for extra freshness. Serve immediately while the balls are warm and the vegetables are crunchy.

Ingredients: Sesame seeds
Toast the sesame seeds in a dry, heated pan for 1-2 minutes, stirring frequently, until they are lightly browned and start to smell fragrant. Be careful not to burn them, as they will become bitter.

Fun Fact

💡

Quinoa, technically not a grain but a so-called pseudograin, is more closely related to spinach and beets. It was a staple in the diet of the Incas, who referred to it as the 'mother of all grains' due to its exceptional nutritional properties, including the presence of all nine essential amino acids.

Best for

Posiłek po treningu Zdrowy obiad Lunch do pracy Wegańska kolacja

Tips

🍽️ Serving

The dish looks best in wide, shallow ceramic bowls that showcase all the colors of the ingredients. Arrange the vegetables and balls in separate sections, creating a 'rainbow' of flavors. The sauce can be served in a small pitcher on the side, allowing everyone to drizzle it over the dish as they wish. You can enhance the bowl with additions such as sprouts, roasted cashews, or thinly sliced red cabbage for extra crunch.

🥡 Storage

The balls can be stored in an airtight container in the fridge for up to 3 days. They can be eaten cold or reheated in the oven (180°C for 10 minutes) or on a skillet. Store the sauce separately in a jar in the fridge for up to 5 days (it may thicken; just add a little water and stir). It’s best to cut the vegetables just before serving to keep them fresh.

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