Whole Grain Lentil Bites
Recommended grain: Quinoa
What better oxymoron exists than meatless-meatballs? What are the advantages to vegetarian versions for classic fare? For starters, animal protein does not contain fiber. Fiber is a non-digestible carbohydrate that aids in regularity and has been linked to decreased rates of colon cancer, obesity and every other related chronic disease. Secondly, only plants provide bioactive compounds called phytochemicals. These molecules play a role in protective antioxidant activity as well as health promoting gene expression. Lastly, growing and farming crops is more sustainable then live stock. Animals require significantly more resources and produce a large amount of waste in comparison to plants. Replacing animal products with unprocessed plant foods, even just a few times a week, has the potential to have a powerful impact on your health and the environment. After trying these spicy quinoa and lentil meatless-meatballs balking at vegetarian substitutions may be a thing of the past. Instead of bread crumbs I recommend using oats for several reasons. First, this helps to keep this recipe gluten free if needed. Almost everyone has oats on hand and if you don't you should seriously think about it! But most importantly, they will be more nutrient dense because they have gone through less processing and have no additives like traditional bread crumbs.
Another fantastic ingredient that decreases the calories and carbon footprint of this recipe is nutritional yeast. This ingredient easily replaces Parmesan cheese with an identical savory cheese flavor. What makes nutritional yeast superior to Parmesan cheese is its low calorie and a moderate protein content. These golden flakes provide vitamin B12, a vitamin generally found in animal protein, as well as many other essential vitamins and minerals. It can be found at health food stores in the bulk bins and there are some packaged versions. Both vegans and non-vegans can benefit from its unique nutrient profile as well as its culinary advantages to help achieve any wellness goals.
What better oxymoron exists than meatless-meatballs? What are the advantages to vegetarian versions for classic fare? For starters, animal protein does not contain fiber. Fiber is a non-digestible carbohydrate that aids in regularity and has been linked to decreased rates of colon cancer, obesity and every other related chronic disease. Secondly, only plants provide bioactive compounds called phytochemicals. These molecules play a role in protective antioxidant activity as well as health promoting gene expression. Lastly, growing and farming crops is more sustainable then live stock. Animals require significantly more resources and produce a large amount of waste in comparison to plants. Replacing animal products with unprocessed plant foods, even just a few times a week, has the potential to have a powerful impact on your health and the environment. After trying these spicy quinoa and lentil meatless-meatballs balking at vegetarian substitutions may be a thing of the past. Instead of bread crumbs I recommend using oats for several reasons. First, this helps to keep this recipe gluten free if needed. Almost everyone has oats on hand and if you don't you should seriously think about it! But most importantly, they will be more nutrient dense because they have gone through less processing and have no additives like traditional bread crumbs.
Another fantastic ingredient that decreases the calories and carbon footprint of this recipe is nutritional yeast. This ingredient easily replaces Parmesan cheese with an identical savory cheese flavor. What makes nutritional yeast superior to Parmesan cheese is its low calorie and a moderate protein content. These golden flakes provide vitamin B12, a vitamin generally found in animal protein, as well as many other essential vitamins and minerals. It can be found at health food stores in the bulk bins and there are some packaged versions. Both vegans and non-vegans can benefit from its unique nutrient profile as well as its culinary advantages to help achieve any wellness goals.
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Equipment:
Silicon mat Baking sheet 2 medium sauce pans Medium mixing bowl Blender Ramekin sized bowl Basting brush Ingredients: 1 cup quinoa 1 cup lentils 3 roasted garlic cloves 1 cup nutritional yeast 1/2 Tbsp. tomato paste 1/2 tsp. red hot pepper flakes (optional) 2 Tbsp. Italian style seasoning blend 1 cup oatmeal 2 tbsp ground flaxseed with 3 tbsp of water 1 Tbsp olive oil Salt and pepper to taste |
Directions: Begin by whisking the the water and ground flaxseed in a small ramekin sized bowl and set aside. This will replace the 2 eggs traditionally used as the binder. Next boiling both the lentils and quinoa in separate sauce pans according to the packages instructions. Once cooked measure out 2 cups of each and place into the mixing bowl. Preheat the oven to 350 degrees. Line the baking sheet with the silicon mat. Measure the oatmeal and place in the blender. Puree until the oatmeal turns into flour. Allow the cooked whole grains and legumes to cool before preceding. Once cooled add the remaining ingredients to the mixing bowl and use your hand to combine. When all the ingredients are evenly mixed begin to role into golf ball sized spheres and place on the baking sheet. When finished lightly brush each one of the balls with cooking oil before placing in the oven for twenty minutes. Serve with spaghetti squash and marinara or dip them in either ketchup or BBQ sauce that does not contain high fructose corn syrup.
Nutrition Facts
Servings 8.0 (3 lentil bites)
Amount Per Serving
calories 187
Total Fat 4 g
Saturated Fat 0 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 119 mg
Potassium 262 mg
Total Carbohydrate 27 g
Dietary Fiber 6 g
Sugars 1 g
Protein 12 g
Vitamin A 0 %
Vitamin C 2 %
Calcium 2 %
Iron 20 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
Servings 8.0 (3 lentil bites)
Amount Per Serving
calories 187
Total Fat 4 g
Saturated Fat 0 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 119 mg
Potassium 262 mg
Total Carbohydrate 27 g
Dietary Fiber 6 g
Sugars 1 g
Protein 12 g
Vitamin A 0 %
Vitamin C 2 %
Calcium 2 %
Iron 20 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA
