Organisation: Australian Mushroom    
Preparation time: 15 minutes
Cooking time: 35 minutes  
Serves: 4 Servings  
Type of recipe: healthy, main meal, vegetarian  

 

Ingredients 

  • ¼ cup extra virgin olive oil 

  • 1 onion, chopped 

  • 1 bunch fresh flat-leaf parsley, stalks chopped, leaves reserved 

  • 3 garlic cloves, crushed 

  • 1 tsp dried oregano 

  • 1 ½ tsp smoked paprika 

  • 500 g swiss brown mushrooms (see note) 

  • 2 tbsp tomato paste (salt reduced) 

  • 1 cup cooked quinoa 

  • 1/3 cup grated parmesan (25g), plus extra to serve 

  • 1 egg 

  • 500g jar tomato pasta sauce 

  • cooked pasta, to serve  

 

Method  

  1. Heat oil in a large frying pan over a medium-high heat. Add onion, parsley and season with freshly cracked black pepper and salt. Cook for 3 to 4 minutes or until translucent. Add the garlic, oregano, thyme and paprika and cook for 1 minute or until fragrant. 

  1. Pulse the mushrooms in a food processor until finely chopped. Add the onion mixture with tomato paste and cook for 8 to 10 minutes or until all the liquid has evaporated and the mushrooms start to caramelize. Transfer to a ball and chill in the fridge.  

  1. Preheat oven to 200C/18-C fan-forced.  

  1. Finely chopped 2 tablespoons of the parsley leaves. Add to the chilled mushroom mixture with quinoa and parmesan and egg. Stir to combine. Roll tablespoons of mixture into balls and arrange on a baking paper-lined oven tray. Brush with oil and bake for 15 to 20 minutes. 

  1. Heat sauce in a deep drying pan over medium high heat. Simmer for 2 to 3 minutes, then add meatballs to gently coat. Spoon sauce and 4 to 5 meatballs over cooked pasta and sprinkle with extra grated parmesan and fresh parsley leaves. Serve 

 

Note: You can use white cup mushrooms instead of Swiss Brown. You can easily make this into a vegan recipe by switching the egg for flax and using nutritional yeast flakes instead of cheese.  

 

Nutrition information:  

Per serve (4)   

 

 

Served with ½ cup cooked pasta 

Energy  

1307KJ 

1704KJ  

Protein 

12g 

16g 

Total fat 

20g 

20g 

Saturated Fat  

5g 

5g 

Total carbohydrate  

17g 

35g 

Sodium  

414mg 

417mg 

Fibre 

7g 

9g 

Carbohydrate exchanges: 1 (no pasta), 2 (with pasta) 

 

Acknowledgment:   

Recipe courtesy of Australian Mushrooms