Lentils are often overlooked in favor of meat-based dishes, but I’m here to tell you why you’ve been missing out on a delightful culinary secret. In this article, we’ll explore the reasons behind the deliciousness of lentils and introduce you to a mouthwatering lentil recipe that will make you question why you haven’t tried it sooner.
The Versatile Lentil
1. Nutritional Powerhouse
Lentils are a nutritional powerhouse, packed with protein, fiber, vitamins, and minerals. They are an excellent source of plant-based protein, making them a perfect choice for vegetarians and vegans.
2. Low in Fat
Unlike meat, lentils are low in fat, making them a heart-healthy option. They can help you maintain a balanced diet and reduce your intake of saturated fats.
3. High in Fiber
Lentils are rich in dietary fiber, promoting digestive health and providing a feeling of fullness. They can aid in weight management and prevent overeating.
4. Environmentally Friendly
Choosing lentils over meat can have a positive impact on the environment. Lentils require less water and produce fewer greenhouse gases compared to livestock farming.
The Secret Lentil Recipe
5. Ingredients You’ll Need
Before we dive into the recipe, let’s gather our ingredients:
- 2 cups of flat green or brown lentils
- 1 small banana
- 3 tablespoons of bread flour
- 1.5 cups of breadcrumbs
- 1 onion, grated and strained
- 2 cloves of garlic, minced
- Black pepper, cumin, paprika, thyme, salt*
- 2 tablespoons of olive oil
- Liquid oil for frying
6. Easy-to-Follow Instructions
Now, let’s whip up this scrumptious lentil recipe:
Step 1: Prepare the Lentils
- Soak lentils overnight with ample water to cover. Drain well.
- Cook with fresh water until soft. Cool, then drain.
Step 2: Blend and Mix
- Place the cooked lentils in a bowl with the small banana. Blend or mash them together.
- Add seasonings (approx. 1 tsp cumin, 2 tsp paprika, 1-1/2 tsp dried thyme, black pepper, and salt to taste), grated onion, minced garlic, and flour. Mix thoroughly.
Step 3: Add Breadcrumbs
- Slowly add breadcrumbs until the mixture becomes thick and can hold its shape when formed.
- Cover the mixture and place it in the refrigerator to rest for 20 minutes.
Step 4: Shape and Cook
- Form the mixture into balls or small patties.
- Brush them with olive oil.
- You can either bake them in the oven at 200°C (400°F) for 20 minutes or fry them in oil, turning carefully until they are browned on both sides. Drain on paper towels.
Tips for Perfect Lentil “Meatballs”
7. Adjusting Consistency
- If the mixture is too wet, add a little more breadcrumbs.
- If it’s too dry, add a little water or mashed banana.
8. Baking Option
- You can also bake these lentil “meatballs” instead of frying them. Preheat your oven to 200°C (400°F) and bake for 20-25 minutes, or until golden brown.
9. Get Creative with Sauces
- Experiment with different dipping sauces! Try a yogurt-based sauce, a tangy tomato sauce, or a simple drizzle of olive oil and lemon juice.
10. Meal Prep Friendly
- These lentil “meatballs” are perfect for meal prep! Make a big batch and store them in the fridge for up to 3 days. Reheat them in the oven or microwave before serving.
Conclusion
Lentils are undoubtedly a delicious and nutritious alternative to meat. They offer a wide range of health benefits, are kinder to the environment, and can be used to create mouthwatering dishes like the lentil “meatballs” we’ve shared here. So, the next time you’re craving something tasty and wholesome, consider giving lentils a try.
FAQs
1. Are lentils a good source of protein?
Yes, lentils are an excellent source of plant-based protein, making them a great choice for vegetarians and vegans.
2. How do lentils compare to meat in terms of fat content?
Lentils are low in fat compared to meat, making them a heart-healthy option.
3. Can I bake the lentil “meatballs” instead of frying them?
Absolutely! You can bake them in the oven at 200°C (400°F) for 20-25 minutes until they turn golden brown.
4. What dipping sauces go well with lentil “meatballs”?
You can get creative with your sauces! Try yogurt-based sauce, tangy tomato sauce, or a simple drizzle of olive oil and lemon juice.
5. Can I prepare lentil “meatballs” in advance for meal prep?
Yes, these lentil “meatballs” are great for meal prep. You can make a batch and store them in the fridge for up to 3 days, reheating them before serving.
Get ready to savor the deliciousness of lentils and try this incredible lentil “meatball” recipe for a satisfying and healthy meal. Don’t miss out on this fantastic culinary discovery!
FAQs
If you don't have stock on hand, add onion, carrots, celery, garlic cloves and/or herbs to the pot. All of these are mild flavors that can jump in any direction depending on how you're going to use the cooked lentils.
Are lentils better than meat? ›
And unlike red meats, particularly those that have been processed, lentils have none of the saturated fats and additives that raise the risks of cancer and heart disease. They also contain iron, zinc, magnesium, potassium and vitamin B, as well as most of the essential amino acids.
What happens when you eat lentils everyday? ›
Eating more lentils may help people maintain a healthy weight or lose weight. Replacing energy-dense (or high calorie) foods with legumes such as lentils can help people prevent or manage obesity and lose weight. Research suggests that regularly eating lentils may help with the management and prevention of diabetes.
Do lentils taste like meat? ›
They resemble crumbled cooked ground beef in texture, and have a neutral-enough flavor that they can take on an array of seasonings. Beyond that, lentils are ridiculously affordable and a rich source of lean protein, fiber, and a number of other nutrients like iron, potassium, and magnesium.
Why do I feel so good after eating lentils? ›
Lentils are rich in fibre, folate and potassium making them a great choice for the heart and for managing blood pressure and cholesterol. They are also a source of energising iron and vitamin B1 which helps maintain a steady heartbeat.
What are the tastiest lentils? ›
Black Beluga lentils have the most flavor, adding a rich, earthy taste and a firm texture that holds up well during cooking. Black lentils will be ready in 20–25 minutes; however, they will fall apart like their brown, green, and red partners once you cook them for too long.
Are lentils good or bad for gut? ›
Lentils are rich in a type of fiber that helps your digestive system work as it should and fuels good bacteria in your gut. Fiber may also help reduce the risk of colorectal cancer. “Fiber plays an important role in regulating our bowels and protecting the immune system,” says Homan.
Which color lentil is healthiest? ›
Black Lentils (Beluga lentils)
Best of all, black lentils are the most nutritious variety of lentils, boasting the highest amount of protein, plus high levels of calcium, potassium, and iron.
Are lentils a carb or protein? ›
Lentils are high in fibre, and complex carbohydrates, while low in fat and calories. Their high protein content makes lentils a perfect option for those looking to boost their protein intake. They are naturally gluten-free, making them a delicious staple in a gluten-free kitchen.
Do lentils burn belly fat? ›
Lentils and beans are rich in soluble fiber, which is the single best carbohydrate to help you burn belly fat. "Soluble fiber forms a thick gel when it binds with water in the body," Tracy said. "This gel that forms therefore slows digestion in the body, which keeps you feeling full for longer!
You improve your gut health.
Because lentils are a great source of resistant starches and fiber, they help to improve our gut microbiome, says Dr.
Do lentils make you sleepy? ›
Everyone's heard of tryptophan – an amino acid most commonly associated with post-Thanksgiving-turkey naps. But tryptophan is actually found in many protein-rich foods including lentils, and complex carbohydrates work with your metabolism to allow the tryptophan to work most effectively to help you sleep.
How to make lentils taste like hamburger? ›
The best way to do this is cook the lentils until they're quite soft. Add a beef bullion cube to the lentils while they're cooking for a meaty flavor. Then, mash them up.
How to season lentils to taste like meat? ›
Stir in spices: cumin, garlic powder, paprika, oregano, salt chili powder. Stir in tomato paste, vegetable broth, and vegan Worcestershire sauce. Reduce heat, and simmer for 5-6 minutes or until the mixture thickens. The longer you cook the lentils, the thicker and dryer the sauce.
Why do lentils not agree with me? ›
If you eat fiber-rich lentils regularly, they can cause gas and bloating. If you are sensitive to fermentable oligosaccharides, disaccharides, monosaccharides and polyol (FODMAP) foods, lentils can cause discomfort, as well as bloating and gas in the colon.
Can lentils replace meat for protein? ›
Cooked legumes such as beans, chickpeas, and lentils can be swapped for a lot of ground beef recipes. Buying canned or dried beans instead of meat can also save you money. In addition to protein, beans, and legumes are packed with health-beneficial fiber, vitamins, and minerals.
Is lentil protein as good as meat? ›
Considering a 100-gram serving of lentils only has 116 calories total, that means it's made up of a whopping 31% protein, which is considerably more than ground beef. How's that for impressive? Not only that, but they're way higher in satiating, gut-friendly fiber, with 7.9 grams per serving.
Are lentils healthier than chicken? ›
Lentils. A mere 1.5 cups of lentils contains just as much protein as a 3 oz chicken breast, but lentils contain the dietary fiber, copper, phosphorus, and manganese that you can't get from meat.
Are lentils the healthiest food? ›
The bottom line
Whether brown, green, yellow, red, or black, lentils are low in calories, rich in iron and folate, and an excellent source of protein. They pack health-promoting polyphenols and may reduce several heart disease risk factors.
