
Lentil Balls in Tomato Sauce
Lentil balls browned in the oven then simmered in tomato sauce: the vegetarian dish the whole family loves, for next to nothing.
Calories705 kcal
Protein34 g
Carbs104 g
Fat14 g
💡 Use this recipe to fuel your /sport workouts with FitBot.
📝 Ingredients
- 200 g dried green lentils
- 2 brown onions (about 120 g each)
- 3 garlic cloves
- 2 eggs
- 70 g breadcrumbs
- 40 g grated Parmesan (30 g for the balls, 10 g for serving)
- 2 tbsp olive oil
- 1 tsp ground cumin + 1 tsp dried oregano
- 1 tbsp tomato paste
- 2 tins chopped tomatoes (800 g)
- 300 g spaghetti
- Salt, black pepper
🍴 Utensils
- 2 saucepans (one of them large)
- Large sauté pan
- Blender
- Mixing bowl
- Baking tray and baking paper
📖 Steps
- Rinse the lentils and put them in a saucepan with three times their volume of cold water, without salt (it toughens the skins). Bring to the boil, then cook for 20 to 25 min over a medium heat, until very tender and easily mashed with a fork.
- Meanwhile, finely chop the onions and garlic. Heat 1 tbsp oil in the sauté pan over a medium heat and fry them for 5 to 6 min, stirring, until translucent but not browned. Tip half into a mixing bowl and leave the rest in the sauté pan, off the heat.
- Drain the lentils thoroughly, then spread them on a large plate and leave to cool for 10 min: they lose their steam and the mixture will be less sticky. Meanwhile, preheat the oven to 200 °C and line the baking tray with baking paper.
- Pulse the lentils in the blender to a coarse purée that keeps a little texture. Add them to the bowl with the eggs, breadcrumbs, 30 g Parmesan, cumin, salt and pepper. Mix: the mixture should hold together when pressed.
- With wet hands, shape about twenty balls roughly 4 cm in diameter (if the mixture is too sticky, chill it for 10 min). Place them on the tray and brush with the remaining spoonful of oil.
- Bake for 20 min at 200 °C, turning the balls halfway through, until golden and firm to the touch. Meanwhile, put the sauté pan back over a medium heat, add the tomato purée and stir for 1 min.
- Pour the chopped tomatoes and oregano into the sauté pan, season with salt and pepper and simmer for 15 min over a low heat, half covered. Meanwhile, cook the spaghetti in a large pan of salted boiling water according to the packet, keeping it al dente.
- Place the cooked balls in the sauce and simmer for 5 min over a low heat, spooning the sauce over them rather than stirring, as they're still fragile. Serve on the drained spaghetti, sprinkled with the rest of the Parmesan.
💡 FitBot tip: The cooked balls freeze very well: freeze them flat on a tray, then keep them in a bag for up to 2 months. For a change, tuck them into a pitta bread with a little yoghurt and some raw veg.