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Lentil Meatballs

Italian cuisine is usually associated with carbs. But here at HealthiNation we do our best to turn your comfort foods into healthy alternatives!

Italian cuisine is usually associated with tons of carbs. But here at HealthiNation we do our best to turn your favorite comfort foods into healthy alternatives!

In episode 7 of Gluten Free Tasty, Host Jenné Claiborne demonstrates how to make lentil meatballs and spaghetti squash. If you are gluten free you probably stay away from Italian food but you don’t have to! This recipe has all the taste with none of the gluten.

Lentil has become a tasty staple in many diets due to being very low in calories and high in nutrition. Compared to other dry beans lentils are easy to prepare and absorb flavors easier, the biggest advantage of lentils are that they are a powerhouse of fiber! 

 

Difficulty: Easy

Ingredients
  • 1 medium spaghetti squash
  • 1 onion, diced
  • ¾ cup gluten-free bread crumbs
  • 1 teaspoon fresh thyme
  • 1 teaspoon red chili flakes
  • ½ teaspoon black pepper
  • 1 can/jar plain tomato sauce
  • ½ teaspoon dry oregano
  • 1 teaspoon raw cane sugar
  • 2 cups cooked lentils
  • 4 garlic cloves, minced
  • 1 tablespoon ground flax seed + 2 tablespoons water (combine in a small bowl)
  • 1 teaspoon fennel seeds
  • ½ teaspoon sea salt
  • 1 tablespoon olive oil
  • 1 teaspoon dry basil leaves
  • 2-3 tablespoons nutritional yeast
Instructions
Preheat oven to 350° Fahrenheit and line a baking sheet with parchment paper. Put aside. In a pan, heat olive oil on medium heat. Add ½ cup onions and 1 clove garlic and saute until translucent. Place cooked lentils into a large bowl. Add cooked onions and garlic, bread crumbs, flax, thyme, fennel, chili flakes, salt and pepper. Stir well. Add ⅔ of the mixture to a food processor, and pulse to blend even more. Pour this back into the large bowl. Season with more salt to taste. They should be sticky, but hold together. If they don't hold together, add more breadcrumbs/almond flour or place in the freezer to firm up for 20 minutes. Scoop out 2 tablespoon sized chunks of the lentil batter, and form into balls. Place on the baking sheet, and repeat until all of the batter has been used. Bake for 25-30 minutes. Meatballs will be crispy on the outside. In a saucepan heat 1 tablespoon of olive oil, then add ½ cup onions and 3 minced cloves of garlic to saute until translucent. Add tomato sauce followed by 1 teaspoon dried basil, ½ teaspoon dry oregano, yeast, and sugar. Cook on low, barely simmering while you make the lentil meatballs and roast the squash. Roasting Spaghetti Squash: Preheat oven to 400°. Cut a medium-sized spaghetti squash in half, then scoop out the seeds. Coat each half with olive oil, then roast cut-side up on a baking sheet for 45 minutes. Once roasted, allow the squash to cool for about 10 minutes before scraping the “spaghetti” out with a fork. Makes 4 servings
Jenné Claiborne

This video features Jenné Claiborne.

Duration: 4:38. Last Updated On: July 23, 2014, 7:34 p.m.

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
310
15% Complete
15%
Fat
8g
12% Complete
12%
Cholesterol
2mg
0% Complete
0%
Sodium
853mg
37% Complete
37%
Carbohydrates
48g
48% Complete
48%
Fiber
13g
52% Complete
52%
Sugar
13g
26% Complete
26%
Protein
13g
25% Complete
25%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Lower Cholesterol
Lower Cholesterol
Gluten Free
Gluten Free
Dairy Free
Dairy Free
Vegan
Vegan
Vegetarian
Vegetarian
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