Here’s my take on a traditional Italian dish – pasta and meatballs. I can’t tell you how much I enjoyed the texture of these meatballs – and they even look like real meat. Lentils are a great meat substitute and are full of fiber and protein. 1 cup of cooked lentils contains 18 GRAMS OF PROTEIN! Thats only 3 grams less than a 3 oz. serving of meat. 1 cup will also provide 20% of your daily intake of potassium which is great for blood pressure, and a whopping 36% of daily iron.
MY TWIST ON PASTA NIGHT
I can guarantee anyone who you serve them to will be fooled – give it a try with kids too, as they can definitely be difficult to persuade when it comes to beans. Trying vegetables, beans, nuts and seeds in different ways keeps in interesting and fresh while breaking out of the cycle of cooking certain foods in the same ways all of the time. Whole grain pasta such as this I’ve made here (brown rice and quinoa blend) boosts the nutritional value with more fiber, protein and B vitamins compared to white pasta. Whole grain pasta also delays the rate at which glucose enters the blood stream because of the higher fiber content. According to my philosophy, I will never tell a client they must stop eating meat. Simply adding more plant based meals to the diet like this one can have significant long term impacts on nutrition and health.
Hearty Lentil Meatballs & Pasta
Serves: 2
Ingredients:
-8 oz. whole grain pasta (I used brown rice quinoa blend)
-jarred tomato sauce with olive oil and no added sugar (ex. Victoria’s)
-2 cups dried lentils
-1 cup GF bread crumbs (italian seasoned)
-2 eggs (organic if possible)
-1/2 cup parmesan cheese, more to serve
-herb de provence, to taste
-1/2 tsp. oregano
-1/2 tsp. garlic powder
Method:
Begin by cooking the lentils. Boil about 4 cups of water on the stovetop in a medium saucepan. Add lentils, and cook until tender, about 25 minutes. Add more water if needed at any point. Set aside to cool for about 10-15 minutes. In the meantime, pre-heat the oven to 350 F. When lentils are cooled, add them to a food processor or Ninja. Pulse for about 30 seconds until mashed, with very few whole lentils left. Add bread crumbs, parmesan, eggs and spices, and blend until fully combined. Roll the lentil mixture into “meatballs” about 2 tbsp. each ball. Place on baking dish as you make them. Bake for 30 minutes or until slightly crispy on the outside. In the meantime while the lentil balls are baking, make the pasta as per package directions and heat up sauce on the stovetop. Assemble meatballs when ready over pasta and sauce, and sprinkle parmesan on top. Enjoy!
LENTIL TAKEOVER, BABY.
If you give this dish a try, don’t forget to tag me @freshplates so I can see your yummy creations! I know I love certain comfort foods and this helps me enjoy a meal I love without the guilt or the carb crash afterwards. If you are looking for a more individualized approach to nutrition, feel free to contact me for private counseling!
