There are days when you need comfort food. A simple meal that brings me comfort and well-being. So I concocted a substitute for minced meatballs. Perfect to accompany your pasta but also any dish. For my part, I like them in a spaghetti sauce! I also ate it as a snack with hummus and it was delicious!




  • 1 cup cooked and cooled quinoa
  • 1 1/2 cups cooked black beans, rinsed
  • Olive oil
  • 3 cloves of garlic
  • ½ cup chopped shallots
  • ¼ teaspoon of salt
  • 2 ½ tsp oregano
  • ½ teaspoon of chili flakes
  • ½ cup of organic sunflower seeds (I instead mixed the sunflower seeds and pumpkin seeds)
  • 3 large spoons of nutritional yeast
  • 2 tablespoons of tomato paste
  • 3 tbsp chopped parsley



  1. Preheat the oven to 350F.
  2. On a baking sheet, pour your black beans. Place in the oven for about 15 minutes. When taking them out, check that they are dry to the touch.
  3. In a frying pan, brown the garlic and shallots. Reserve.
  4. In a food processor, combine the beans, garlic, shallot, salt, oregano and chili.
  5. Add to this mixture the quinoa, sunflower seeds, nutritional yeast, tomato paste, parsley.
  6. Taste and adjust the proportion of spices.
  7. Form into balls and refrigerate for 15min.
  8. In a pan, brown the balls for a few minutes and then transfer directly to a baking sheet for 20 to 30 minutes. They are cooked when the meatballs are golden brown.
  9. Serve over homemade tomato sauce and spaghetti squash noodles or over pasta.


Bon Appetite 


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  • Caroline Bisaillon
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