These lentil “meatballs” are a hearty, nutritious alternative to traditional meat-based options. Made with lentils, banana, and a blend of spices, they offer a satisfying texture and rich flavor. Ideal for a quick dinner or meal prep, they can be enjoyed baked or fried for versatility.
Preparation Time: 30 minutes (plus 20 minutes refrigeration)
Cooking Time: 20 minutes
Total Time: 50 minutes
Servings: 4
Ingredients:
- 2 Cups Flat Green or Brown Lentils
- 1 Small Banana
- 3 Tablespoons Bread Flour
- 1.5 Cups Breadcrumbs
- 1 Onion, Grated and Strained
- 2 Cloves Garlic, Minced
- Black Pepper, to taste
- Cumin, to taste (approx. 1 teaspoon)
- Paprika, to taste (approx. 2 teaspoons)
- Thyme, to taste (approx. 1.5 teaspoons dried thyme)
- Salt, to taste
- 2 Tablespoons Olive Oil
- Liquid Oil for Frying
Directions:
Step 1: Prepare the Lentils
- Soak Lentils: Soak the lentils overnight in plenty of water. Drain well.
- Cook Lentils: Cook the lentils in fresh water until soft. Cool, then drain.
Step 2: Blend and Mix
- Mash Lentils: In a bowl, mash the cooked lentils with the small banana.
- Combine Ingredients: Add seasonings (approx. 1 tsp cumin, 2 tsp paprika, 1.5 tsp dried thyme, black pepper, and salt to taste), grated onion, minced garlic, and bread flour. Mix thoroughly.
Step 3: Add Breadcrumbs
- Adjust Consistency: Gradually add breadcrumbs until the mixture is thick and holds its shape.
- Chill: Cover the mixture and refrigerate for 20 minutes.
Step 4: Shape and Cook
- Form Patties: Shape the mixture into balls or small patties.
- Oil: Brush with olive oil.
- Cook: Fry in hot oil until browned on both sides or bake in a preheated oven at 200°C (400°F) for 20 minutes. Drain on paper towels.
Tips for Perfect Lentil “Meatballs”
- Adjusting Consistency: Add more breadcrumbs if the mixture is too wet, or a little water or mashed banana if too dry.
- Baking Option: For a healthier option, bake at 200°C (400°F) for 20-25 minutes or until golden brown.
- Sauce Ideas: Experiment with different sauces like yogurt-based dips, tangy tomato sauce, or a simple drizzle of olive oil and lemon juice.
- Meal Prep Friendly: These lentil “meatballs” store well in the fridge for up to 3 days. Reheat in the oven or microwave.
Serving Suggestions:
- With Dipping Sauces: Pair with your favorite dipping sauce for added flavor.
- As a Main or Side: Serve as a main dish or side, alongside a fresh salad or steamed vegetables.
Nutritional Benefits:
- Lentils: High in protein and fiber, great for digestion and muscle health.
- Banana: Adds natural sweetness and potassium.
- Spices: Enhance flavor without added calories or sodium.
Dietary Information:
- Vegan: This recipe is plant-based and suitable for vegan diets.
- Gluten-Free: Use gluten-free breadcrumbs and flour to make it gluten-free.
Nutritional Facts (per serving):
- Calories: 250 kcal
- Carbohydrates: 35g
- Protein: 12g
- Fat: 7g
- Fiber: 8g
- Sodium: 350mg
Storage:
- Refrigerator: Store in an airtight container for up to 3 days.
- Freezer: Freeze for up to 1 month. Reheat in the oven or microwave before serving.
Why You’ll Love This Recipe:
- Nutritious: Packed with protein and fiber.
- Versatile: Can be baked or fried, with various sauces and sides.
- Easy to Make: Simple ingredients and straightforward steps.
- Meal Prep Friendly: Perfect for making ahead and enjoying throughout the week.
Conclusion: These lentil “meatballs” offer a delicious and healthy alternative to traditional meat dishes. With their savory flavor and satisfying texture, they’re sure to be a hit at your next meal. Enjoy them hot from the oven or as part of your meal prep routine!
Frequently Asked Questions:
- Can I use red lentils instead of green or brown? Yes, but red lentils cook faster and may result in a different texture.
- How can I make these gluten-free? Use gluten-free breadcrumbs and flour.
- Can I freeze these lentil “meatballs”? Yes, they freeze well for up to 1 month.
- What can I substitute for banana? You can use mashed sweet potato or applesauce as an alternative.
- How can I make them spicier? Increase the amount of cumin, paprika, or add a pinch of cayenne pepper.
- Can I bake these without frying? Yes, bake at 200°C (400°F) for 20-25 minutes until golden brown.
- Can I add vegetables to the mixture? Yes, finely chopped vegetables can be added for extra nutrition.
- How do I know if the mixture is the right consistency? The mixture should be thick enough to hold its shape when formed into balls or patties.
- Can I use different herbs? Yes, feel free to experiment with other herbs like oregano or basil.
- What dipping sauces do you recommend? Try a yogurt-based sauce, tangy tomato sauce, or a simple vinaigrette.