Quinoa Salad with Roasted Fennel & Plant-Based Meatballs
Fennel roasted with cumin is a different vegetable. The raw licorice bite fades. What comes out of the oven after fifteen minutes is sweet, tender, and faintly smoky. The plant-based meatballs join halfway through and finish at the same time.
Everything warm goes on top of cold. Rinsed quinoa, sliced radishes, diced cucumber, and scallion rings underneath. The roasted fennel and meatballs land on top, finished with a quick oil-vinegar-mustard dressing. 35 grams of protein and 22 grams of fiber from ten ingredients, no animal products.
Fennel roasted with cumin is a different vegetable. The raw licorice bite fades. What comes out of the oven after fifteen minutes is sweet, tender, and faintly smoky. The plant-based meatballs join halfway through and finish at the same time.
Everything warm goes on top of cold. Rinsed quinoa, sliced radishes, diced cucumber, and scallion rings underneath. The roasted fennel and meatballs land on top, finished with a quick oil-vinegar-mustard dressing. 35 grams of protein and 22 grams of fiber from ten ingredients, no animal products.
Ingredients
- fennel 1
- olive oil 1.5 tablespoon
- ground cumin 0.5 teaspoon
- meatballs, plant-based 4 pieces
- quinoa 3 ounces
- radishes 5
- cucumber 0.25
- scallion 1
- vinegar 1 tablespoon
- yellow mustard 1 teaspoon
Method
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Preheat the oven to 390°F (200°C).
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Wash the fennel. Cut a slice off the bottom and cut off the stems. Cut the fennel in half. Remove the hard core and cut the fennel into wedges.
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Place the fennel wedges on the baking sheet. Drizzle with half of the oil and the cumin powder. Toss to coat. Roast the fennel for 15 minutes in the oven. After 7 minutes, place the plant-based meatballs on the baking sheet and bake alongside.
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Cook the quinoa according to the package instructions in a pan of water. In the meantime, slice the radishes, dice the cucumber and slice the scallion into rings.
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Make a dressing from the remaining oil, vinegar and mustard.
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Drain the quinoa and rinse with cold water. Allow it to drain well.
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Put all the ingredients in a bowl and season with salt and pepper. Serve with the dressing.
Save the fennel fronds. Chop them fine and scatter over the finished bowl. The raw, bright anise flavor of the greens contrasts the sweet caramelized wedges underneath. If you want to swap the meatballs, falafel holds up to the same oven temperature and timing.
Behind this recipe
Does plant-based protein build muscle as well as animal protein?
Research comparing plant and animal protein sources found that plant protein can support muscle growth comparably when total intake is sufficient. This meal delivers 35 grams from quinoa and plant-based meatballs, covering all nine essential amino acids between the two sources.
Read the full evidence reviewIs 799 calories too much for a salad?
Look at what those calories carry. 35 grams of protein, 22 grams of fiber, and 31 grams of fat from olive oil and plant-based meatballs. This is a complete meal, not a side salad. The protein and fiber contribute to satiety, so this plate replaces dinner rather than accompanying it.
Does the fiber in this meal help with fat loss?
Research has found an association between higher fiber intake and accelerated fat loss outcomes. This meal delivers 22 grams from multiple sources: quinoa, fennel, plant-based meatballs, and radishes. That is a substantial portion of most daily fiber targets in a single sitting.
Read the full evidence review
