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
Think more like you're cooking pasta- you just need significantly more water than lentils. You can also use broth instead of adding an extra layer of flavor. I like adding a bay leaf, an onion cut in half, and a clove of garlic to add flavor to the lentils.
Why are lentils bad for you? ›
Lentils contain lysine, which is an essential amino acid.
According to studies, consuming too much lysine might induce gallstones, increase cholesterol levels and impair kidney function. Furthermore, experts confirm that very high doses of lysine might produce stomach discomfort and diarrhea.
Are lentils better than meat? ›
Pound for pound, raw lentils have more protein than steak. While not as protein-dense once cooked, they pack even more iron than meat, in addition to other vitamins and minerals. Fast to cook, easy to store and exalted enough to be buried with the pharaohs of ancient Egypt, these seeds have sustained empires.
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.
What should lentils taste like? ›
Lentils are protein-rich legumes that can add nutritional value to your recipes. They also feature a rich, earthy flavor often featured in Middle Eastern dishes. They have a long shelf-life, meaning you can keep them around and enjoy using them in recipes months after you've bought them.
What do lentils taste like to eat? ›
Brown lentils have a pleasing earthy flavor and a texture that works well as a meat substitute. They can range from light tan to very dark black. These lentils are so common that they are often just labeled as “lentils”.
Who should not eat lentils? ›
Due to their high fiber content, people with certain digestive disorders may need to limit or avoid eating lentils. Over half of their content is carbohydrates, so lentils are not considered keto-friendly.
Are lentils good or bad for gut? ›
Lentils are especially rich in prebiotic fibre which promotes digestive function and 'fuels' the beneficial gut bacteria which are so important for our health.
Are lentils bad for gut health? ›
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.
Who eats the most lentils? ›
In India, where roughly half of the world's lentils are consumed, cultivation dates back to 2500 B.C. Today, more than 50 different varieties are grown. Nearly every traditional Indian meal includes at least one lentil dish, and they are an important source of nutrients for millions of vegetarians on the subcontinent.
Black Lentils (Beluga lentils)
Thanks to the robust flavor, these lentils pair well with meaty veggies and marinated proteins like mushrooms, tofu, and seitan. 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.
What is healthier than lentils? ›
However, because they are good fats, we're willing to declare Chickpeas as the winner when it comes to fats. Fats from plants and vegetables in particular tend to be healthy. Chickpea and lentils both only contain what scientists consider "good fats." Therefore, Chickpeas are better as they have more "good fats."
What goes good with lentils? ›
If you have a few root vegetables hanging out in your fridge, those are also great with lentils, like in this warm lentil and root vegetable salad with parsnips and carrots. Lentils are particularly nice with cheese, as in this grilled halloumi and lentil salad.
Can 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.
Are lentils the perfect food? ›
Highly nutritious. Lentils are often overlooked, even though they're an inexpensive way of getting a wide variety of nutrients. For example, they're packed with B vitamins, magnesium, zinc, and potassium. Lentils are made up of more than 25% protein, which makes them an excellent meat alternative.
How do you fix bland lentils? ›
Add aromatics to the water or, even better, use chicken or vegetable stock instead of water. Follow this tip: Add a few cloves of garlic, a bay leaf, a spring of rosemary, half of an onion, or a combination of these aromatics to the cooking water or stock to help flavor the lentils.
What's the healthiest way to eat lentils? ›
Lentils are a nutritious food that's low-fat and high in protein and fiber. While they make a delicious addition to a soup, stew or salad, you should not eat them raw. No matter which type of lentils you buy, you can easily cook them by boiling your lentils in water on the stove.
What can I add to lentils to reduce gas? ›
Cumin seeds or ground cumin helps with digestion and is perfect in a soup, curry or dal (lentil dish). Carom seeds, fennel seeds, turmeric and peppermint are other great digestive aids. Cooking beans with a large strip of dried kombu, a Japanese dried kelp, may minimise their gas-producing properties too.
How do you make lentils easier on your stomach? ›
Soak lentils before cooking them to minimize the gas they might cause. The soaking process will help get rid of some of the oligosaccharides, like raffinose that can make you feel gassy and bloated.
