Lentil Meat-less Meatballs (Gluten-Free, Low Carb)

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These little lentil meat-less meatballs are all about putting a twist on something familiar. They are a delicious plant-based option that provides comfort and a burst of flavor with every bite. They go great with a smooth guacamole dip or paired with your favorite marinara sauce.

Excerpted with permission from
Nourish Your Tribe: Empowering Parents to Grow Strong, Smart, Successful Kids by Nicole Magryta

Further Food Nutritionist Commentary:

Lentils are high in protein, fiber, and magnesium. Protein helps build and maintain healthy muscles, fiber aids in digestion and improves gut health and magnesium can increase calcium absorption and improve bone health.

By Camryn Goldstein

Lentil Meat-less Meatballs (Gluten-Free, Low Carb)

  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Servings: 10

Ingredients

1 tablespoon organic virgin coconut oil or extra virgin avocado oil
1 yellow onion, diced
4–5 garlic cloves, minced
1 1⁄4 teaspoon salt
1⁄4 teaspoon pepper
1 jalapeño pepper, diced
2 cups green lentils, cooked and cooled (cooked in beef, chicken, or vegetable stock until tender but not mushy)
1 egg
1 tablespoon tomato paste
1 1⁄2 teaspoon cumin
1⁄2 teaspoon coriander
Raw cheddar cheese, grass-fed and hormone-free  (optional)

Instructions

  1. Preheat oven to 400°F, convection if possible.
  2. Heat coconut oil in a medium-sized skillet over medium heat. Add onion, jalapeño, 1⁄4 tsp salt, and 1⁄4 tsp pepper, and cook until vegetables are softened and browned around the edges, about 5 minutes. Add garlic and cook 1 minute more. Remove from heat and set aside.
  3. In a food processor, add lentils, onion mixture, egg, tomato paste, cumin, coriander, and 1 tsp sea salt. Pulse, mixing until combined but not pureed, leaving some texture to the mix.
  4. Line a medium-sized sheet pan with parchment paper. Scoop rounded tablespoon amounts of meatball mixture into the palm of your hand. Roll gently into balls and place on parchment-lined pan.
  5. Bake for 20-25 minutes, until browned and cooked through. At this point, you can remove the meatballs and eat as is, or you can top them with thin squares of cheese and place back in the oven for 2 minutes, or until the cheese melts.
  6. Remove from oven and serve with a side of guacamole dip.  Yum!
    Variations: You can also serve these with marinara sauce and zucchini noodles.
Preheat oven to 400°F, convection if possible. Heat coconut oil in a medium-sized skillet over medium heat. Add onion, jalapeño, 1⁄4 tsp salt, and 1⁄4 tsp pepper, and cook until vegetables are softened and browned around the edges, about 5 minutes. Add garlic and cook 1 minute more. Remove from heat and set aside. In a food processor, add lentils, onion mixture, egg, tomato paste, cumin, coriander, and 1 tsp sea salt. Pulse, mixing until combined but not pureed, leaving some texture to the mix. Line a medium-sized sheet pan with parchment paper. Scoop rounded tablespoon amounts of meatball mixture into the palm of your hand. Roll gently into balls and place on parchment-lined pan. Bake for 20-25 minutes, until browned and cooked through. At this point, you can remove the meatballs and eat as is, or you can top them with thin squares of cheese and place back in the oven for 2 minutes, or until the cheese melts. Remove from oven and serve with a side of guacamole dip.  Yum! Variations: You can also serve these with marinara sauce and zucchini noodles.

Nutrition Information

Per Serving: Calories: 82; Total Fat: 2 g; Saturated Fat: 2 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 19 mg; Sodium: 351 mg; Potassium: 201 mg; Carbohydrate: 11 g; Fiber: 4 g; Sugar: 1 g; Protein: 5 g

Nutrition Bonus:

Vitamin C: 6%; Vitamin A: 2%; Iron: 10%; Calcium: 6%

Try adding Further Food Collagen for an extra protein boost!

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