Lean ground pork meatballs baked to perfection and served over fluffy quinoa. A satisfying, high-protein meal that supports muscle function, digestion, and blood sugar balance.
Preparation Time
- Prep time: 15 minutes
- Cooking time: 25 minutes
- Total time: 40 minutes
- Servings: 4 (12 meatballs, ~3 per serving)
Ingredients
For the meatballs:
- 450 g (1 lb) lean ground pork
- 1 garlic clove, minced
- 1/2 small onion, finely grated or chopped
- 1 egg
- 1/4 cup fresh parsley, chopped
- 1/2 teaspoon dried oregano or thyme
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- Optional: 1/4 teaspoon paprika or chili flakes
For the quinoa:
- 1 cup dry quinoa
- 2 cups water or low-sodium broth
- Pinch of sea salt
- Optional: lemon zest or fresh herbs for garnish
Instructions
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Prepare meatballs: In a bowl, combine all meatball ingredients. Mix gently until just combined. Form 12 equal-sized balls.
- Bake for 22–25 minutes, or until internal temperature reaches 160°F (71°C).
- Cook quinoa: Rinse quinoa, combine with water and salt in a saucepan. Bring to a boil, cover, and simmer for 15 minutes. Let stand 5 minutes, then fluff with a fork.
- Serve meatballs over quinoa with a drizzle of olive oil or squeeze of lemon.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~390 kcal |
| Protein | ~28 g |
| Fat | ~18 g (mostly from pork and egg) |
| Carbohydrates | ~25 g |
| Fiber | ~3 g |
| Iron | ~20% DV |
| Magnesium | ~15% DV |
| Zinc | ~35% DV |
| Vitamin B1 (Thiamine) | ~50% DV |
| Selenium | ~45% DV |
Health Benefits
1. Supports muscle function and immune defense
Lean pork provides high-quality protein, B vitamins, and zinc, crucial for tissue repair, enzyme activity, and immune resilience.
Reference: Murphy SP et al. (2011). Nutritional contributions of pork in human diets. Advances in Nutrition.
2. Stabilizes blood sugar and aids digestion
Quinoa is a complete plant protein and a source of magnesium and fiber, supporting metabolic health and intestinal function.
Study: Alvarez-Jubete L et al. (2010). Nutritional benefits of quinoa. Plant Foods for Human Nutrition.
3. Promotes anti-inflammatory balance
Parsley, garlic, and herbs contain flavonoids and sulfur compounds that help modulate inflammation and oxidative stress.
Source: Ríos JL. (2011). Essential oil components in culinary herbs. Life Sciences.
Tips for Best Results
- Do not overmix the meat to keep meatballs tender.
- Bake instead of frying for lower saturated fat content.
- Rinse quinoa thoroughly to remove bitter saponins.
- Customize: Add grated zucchini or carrot to the mix for added fiber.
- Leftovers: Store in an airtight container for up to 3 days or freeze for 1 month.
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