This recipe seems like a lot of work but comes together quickly for a delicious alternative to “meat”balls. It is a good use of some pantry stables and can be combined with some fresh herbs if you have them on hand.

Ingredients:

  • 1 cup dried lentils, rinsed and drained (or packaged, steamed lentils- Gefen)
  • 2 cups vegetable broth or water (or 1 cup water, 1 cup broth)
  • 1 8oz package of white or cremini mushrooms, chopped
  • 1 cup chopped onion (1 medium onion, chopped well)
  • 3 cloves garlic, minced (or 3 t garlic in tube)
  • ½ cup oats or GF oats
  • ½ t red pepper flakes plus more for oil to saute onion & garlic
  • 1 t dried oregano
  • 1 t dried basil
  • 1/4 cup flat-leaf parsley
  • 1 T Nutritional Yeast
  • 2+ T Tamari (or Coconut Aminos)
  • 2 T tomato paste
  • 2 T Olive oil
  • Salt & pepper to taste
  • Vegetable-based pasta (Zoodles, Spaghetti Squash, Mung Bean Pasta, Palmini)

Directions:

  • Preheat oven to 400
  • Line baking sheet with parchment
  • Cook lentils: (or else use ready to eat steamed lentils)
    • Combine lentils and broth and/or water and bring to a boil in medium saucepan, then lower to simmer for 15 minutes, or until lentils are tender
    • Remove from heat, drain & let cool
  • Heat olive oil with sprinkle of red pepper flakes in skillet, saute onion with a little salt until opaque, adding garlic and sauté for 2-3 minutes, or until slightly golden brown then remove from heat.
  • To a food processor, add the onion, garlic, lentils, tomato paste, Tamari, parsley, oats, Nutritional Yeast and dried spices. Pulse, mixing until combined and able to be formed into “meat”balls
  • Transfer the mixture to a medium-sized bowl.
  • Scoop into balls or roll in hands (wearing prep gloves makes it much easier and less messy)
  • Arrange on parchment lined baking sheet and bake for 30 min (or until golden brown) Or cook in AirFryer*
  • Serve over desired pasta or pasta substitute

*if cooking in AirFryer arrange 8 or 10 in basket (I use liner for easier clean up) and cook on 260 for 8 min, turn over and cook another 8 min. I have baked the “meat”balls but prefer them in the AirFryer. They come out crispy on the outside and moist inside.

**This recipe has been a result of adapting some of the best ingredients of other similar recipes into my own yummy version.

Debbie Janoff, CINHC, AADP
Certified Wellness Cooking Instructor/Certified Thyroid Coach
Wholey Fit Nutrition, LLC
www.wholeyfitnutrition.com
info@wholeyfitnutrition.com

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