Lentil Balls
Carrot & Mango Smoothie
March 1, 2021
Sweet & Tangy Black Rice Salad
March 11, 2021
A meatball is a favorite in traditional home-cooked meals and you can find it in numerous cultures each with their own name;
Falafel – a middle Eastern vegetarian version with chickpeas.
Keftedes – Greek meatball with a mixture of ground beef and pork.
Albondigas – Spanish meatballs simmered in soup.
Matzo balls – Jewish soup dumplings primarily served at Passover.
Arancini – Italian rice balls coated in bread crumbs.
Dumplings – a Chinese variation stuffed with meat, fish or vegetables that you dip in a sauce – exciting!
• And the famous Swedish meatballs Ikea made popular.
The list goes on…
I wanted to make something nutritious and filling but also versatile. Something to use in a standard “spaghetti and meatballs” dish, something you can have as leftovers, top salads with or just pop into your mouth for a quick snack right out of the fridge.
And these are it. Not particularly complicated, no intense strange flavors that may put your kids off, yet still sophisticated and flavorful.
The nutrients are abundant – lentils pack not only protein but also iron, they are easy to digest and quick to cook compared to other legumes.
Herbs are overlooked in our culture. They not only add flavor but are packed with Vitamin K, antioxidants, and anti-inflammatory properties.
Oats are a great filler compared to the typical bread crumbs – they are naturally gluten free*, have a healthy dose of Vitamin E and are a wonder food for blood sugar balance and lowering cholesterol.
Instructions
Rinse the lentils and place in a pot with 3 cups water and some salt. Bring to a boil, then lower heat. Simmer for about 20 minutes until all the water is absorbed, stirring every few minutes to ensure they don’t stick to the bottom. Let cool.
Your lentils should be dry (see photo to the left). You will have approximately 3 cups cooked lentils.
In the meantime, sauté the onion until soft but not brown. Add the garlic, oregano and thyme and cook for few more minutes on low heat until fragrant. Let cool.
Grate the zucchini and place in a fine mesh sieve to drain. After it’s drained pat dry with a paper towel to remove any excess water.
Make your flax egg (1 Tbsp flax seeds + 3 Tbsp water) and let sit for 10 minutes.
Add 2 cups cooked lentils to food processor. (Use the extra cup later – add to a salad, use in a dip, or bake on parchment paper to make a crunchy salad or soup topper)
Add your sauteed onions and spices, cumin, parsley, dill, vinegar and oil to the food processor. Process until incorporated, scraping down the sides a couple times. You want it all blended together but not mushy.
Transfer to a bowl and add the oats, chickpea flour, flax egg and zucchini. Stir with a spoon or use your hands.
Let chill in the fridge for 10 minutes to make it easier to handle.
Using a scoop, two tablespoons, or your hands, form the lentil mixture into little balls.
Cook in a hot frying pan with a little oil, turning often.
You can also bake them in the oven at 400 F, but they will be slightly drier this way.
* If you’re strictly gluten free look for a certified GF brand since oats are often packaged in the same facilities as wheat.
Ingredients:
1 cup dry brown lentils
1 small onion (or ½ large onion), chopped
3 cloves garlic, chopped
1 tsp oregano
1 tsp dried thyme
1 tsp cumin
Handful of fresh parsley
Handful of fresh dill
3 Tbsp vinegar
1 Tbsp oil
1 cup rolled oats
½ cup chickpea flour
1 flax egg (or regular egg)
1 zucchini, grated
Salt and Pepper to taste
