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April 16, 2019

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Lentil Meatballs

April 16, 2019

This recipe combines just a few healthy ingredients, both nutritious and delicious, and is vegetarian!

I make a batch of these and freeze them for our toddler and she loves them, to enjoy with food items like pasta or vegetables, for example. It is a great meat substitute but has the same consistency as meat, uses oats instead of breadcrumbs not to mention - packed with fibre and protein. These ones below I made more like patties.

Check out the recipe below via WELL PLATED:

 

Ingredients:

3/4 cup lentils (we used canned lentils) rinse a few times with water

1 1/2 cups low sodium vegetable broth

2 teaspoons olive oil

1/2 cup yellow diced onion (about 1/2 medium onion)

1 cup shredded carrots

2 cloves garlic

1/2 cup old fashioned rolled oats or quick oats

1/4 cup fresh chopped parsley (we use an organic all spice - see below)

1 1/2 tbsp tomato paste

1 tsp dried oregano

1/2 tsp kosher salt

1/4 tsp black pepper

1 large egg

 

 

Directions:

 

1. Rinse the lentils well.

2. Cook the lentils with vegetable broth. Bring to rapid simmer, then reduce to low. We boil ours for about 10 minutes.

 

3. Meanwhile, heat olive oil and onion, 6 minutes. Stir in shredded carrots, another 2 minutes. Then garlic, 1 minute.

4. Place the oats and parsley in bottom of food processor, begin break up oats. Add the cooked lentils, onion, tomato, oregano, salt, and pepper.

Pulse few times to start combine. Crack in the egg. Pulse few times until mix is combined but lentils still have some texture.  I added in a bit of water to help combine, but don't over blend.

(We use this organic, all purpose seasoning instead of parsley and oregano)*

5. Set aside for 10 minutes. Or refrigerate overnight.

6. Preheat oven to 425 degrees Fahrenheit.

Line baking sheet with parchment paper. Can coat with non stick spray. Roll mixture into balls, roughly 1 1/2 inches, like size of golf ball. cook for 10 minutes then flip, 8-10. OVEN TIMES VARY. For ours, I usually flip it after 5-6 minutes, then cook another 5-7 just so they aren't too hard, but cooked.

Serving ideas:

-Pasta (regular or zucchini noodles) and sauce

-Serve with a vegetables and/or a grain

-For toddlers - we usually break it into smaller pieces and serve with either pasta (macaroni) and sauce or with sweet potato or squash. It does have oats in it, but you can serve it as well with cous cous on the side and a veggie (or cous cous salad on the side - chopped cucumber, tomato).

Store them in a container in the fridge for a few days OR freeze - take out to defrost in fridge and gently rewarm.  We make these mainly for our toddler and we sneak a few bites of course. If we do eat them, its often with some sauce and pasta. They come out a bit crispier on the outside and more chewier on the inside.

 

Enjoy!

 Looking for more healthy recipe ideas? Check them out here!

 

 

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