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!
Ingredients
- 1 medium spaghetti squash
- 2 cups cooked lentils
- 1 onion, diced
- 4 garlic cloves, minced
- ¾ cup gluten-free bread crumbs
- 1 tablespoon ground flax seed + 2 tablespoons water (combine in a small bowl)
- 1 teaspoon fresh thyme
- 1 teaspoon fennel seeds
- 1 teaspoon red chili flakes
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- 1 tablespoon olive oil
- 1 can/jar plain tomato sauce
- 1 teaspoon dry basil leaves
- ½ teaspoon dry oregano
- 2-3 tablespoons nutritional yeast
- 1 teaspoon raw cane sugar
Instructions
Preheat oven to 350º 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 ‚Öî 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 400º. 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 ‚Äúspaghetti‚Äù out with a fork. Makes 4 servingsNutrition Information
Nutrition Information Based on a Single Serving
*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
Cholesterol
