Protein Plant Power Bowl of Lentil Veggie Meatballs
As much as don’t think I could ever be a vegetarian, I sometimes get sick and tired of eating chicken every which way, and wanted to try something a little more interesting then my weekly chicken meatballs. I had some lentils in the house so I started looking for a recipe. I came across a lentil one from the Meatball Shop.
Just one cup of lentils provides 18 grams of protein, 16 grams of fiber, only 1 gram of fat and 230 calories. They are loaded with folate, phosphorus and potassium as well. I always tweak a few things in a recipe depending on what I have in the house, and also try to sneak in some more veggies and whole grains if I can, and this recipe is no exception. I had them for dinner, for lunch and for snacks and served them over a mashed cauliflower. Hope you enjoy as much as we did…
- 2 cups cooked and cooled lentils
- 1/4 cup plus 1 tablespoons olive oil
- 1 large onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 1 garlic clove, minced
- 1 tablespoon chopped fresh thyme
- 3 tablespoons tomato paste
- 1 large red pepper and one zucchini chopped small
- 3 large eggs
- 1/2 cup grated Romano cheese
- 1/4 cup flaxseed, 1/4 cup seasoned panko breadcrumbs
- 1/2 cup chopped fresh parsley
- 1/4 cup finely chopped almonds
- 1.: Add 1/4 cup of the olive oil to a large frying pan and sauté the onions, carrots, celery, garlic, and thyme over medium-high heat, stirring frequently, for about 10 minutes, until the vegetables are tender and just beginning to brown.
- Add the tomato paste and continue to cook, stirring constantly, for 3 minutes.
- Add the veggies and cook, stirring frequently, for 15 more minutes, or until all the liquid is absorbed.
- Transfer the mixture to a large bowl and allow cooling to room temperature.
- When cool, add the lentils to the vegetable mixture.
- 2.: Add the eggs, Romano, flaxseed, breadcrumbs, parsley and almonds to the cooled vegetables and lentils and mix by hand until thoroughly incorporated.
- Place in the refrigerator for 25 minutes.
- Form meatballs.
- 3.: Preheat oven to 400 degrees.
- Drizzle 1-tablespoon of oil on a pan and roast veggie balls until golden brown and toasted. Serve with pesto or marinara, over whole-wheat pasta, spaghetti squash or pureed cauliflower!
- Recipe provided by Madeline Basler, RDN, CDN
- Real You Nutrition
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