Description

Healthy, packed with protein and gluten-free, these vegetarian meatballs make a delicious, meatless meal. Serve with your choice of pasta with your favorite sauce or serve on a sandwich or as an appetizer.

Ingredients

• Meatballs:
• 3/4 c. dried green, brown, or French lentils
• 1 1/2 c. low-sodium vegetable or chicken broth, plus more as needed
• 2 t. olive oil
• 1/2 c. diced yellow onion from about 1/2 medium onion
• 1 c. shredded carrots
• 2 cloves garlic, minced (about 2 t.)
• 1/2 c. old-fashioned rolled oats or quick-cooking oats (DO NOT use instant or steel cut)
• 1/4 c. chopped fresh Italian parsley
• 1 1/2 T. tomato paste
• 1 t. dried oregano
• 1/2 t. kosher salt
• 1/4 t. black pepper
• 1 large egg
• non-stick cooking spray
• For Serving: Prepared whole wheat pasta noodles, zucchini noodles, or sweet potato noodles and good-quality red pasta sauce (store bought or homemade) or pesto

Steps

1. Measure the lentils, pick over and discard shriveled lentils or small pieces of rock or other debris. Place in a colander or strainer. Rinse well under cool water; drain.
2. Cook the lentils: Place the rinsed lentils in a medium saucepan with the broth; bring to a rapid simmer over medium high heat; reduce heat to a very low simmer. There should be a few small bubbles and the lentils should be barely moving. Allow to gently simmer for 20 - 30 minutes, until lentils are tender. Keep an eye on them to be sure they don't dry out. The lentils should always be just barely covered with liquid. If the lentils are not yet tender but the liquid has been has been absorbed, just add more water and continue cooking. Drain off any excess liquid; set aside.
3. Meanwhile, heat the olive oil in a medium skillet over medium-low heat. When hot, add the onion; cook until onion is translucent and lightly brown, 6 - 8 minutes. Stir in the carrots; cook for 2 minutes; stir in the garlic; cook until fragrant, about 1 minute.