Health And Wellness Tips

Healthy Recipe: Veggie Meatballs

Veggie Meatball recipe

Veggie Meatballs

Recipe by Kaley Todd, MS, RDN | Photo by Erin Kunkel

Put a healthy spin on pasta night time: Made with the legume of your selection (cannellini beans, northern beans, or brown lentils work properly), cremini mushrooms, and a few good previous fashioned-rolled oats, these veggie meatballs are so hearty, you gained’t miss the meat. Mix with pesto sauce or your favorite marinara and serve over whole-wheat pasta or vegetable noodles for an ideal meatless dinner the entire family will love.

INGREDIENTS

1 tablespoon extra-virgin olive oil, plus extra for drizzling
eight oz (250 g) cremini mushrooms, sliced
1 small onion, chopped
1 clove garlic, minced
¼ cup (2 fl oz/60 ml) dry pink wine
1 tablespoon soy sauce, decreased sodium
1 cup (7 oz/220 g) canned beans, lentils, or a combo, no salt added, rinsed and drained
½ cup (1½ oz/45 g) old style rolled oats
¼ cup (1/3 oz/10 g) finely chopped recent parsley leaves
2 teaspoons dried oregano
1 giant egg, crushed

INSTRUCTIONS

Preheat the oven to 350°F (175°C) levels. Line a rimmed baking sheet with parchment paper.

In a skillet over medium-high warmth, heat the olive oil. Add the mushrooms and prepare dinner till they release their liquid, about 5 minutes. Transfer to the bowl of a food processor. Return the pan to the heat and add one other drizzle of oil, if mandatory. Add the onion and sauté till softened, 5 minutes. Add the garlic and stir till aromatic, 1 minute. Add the wine and soy sauce and simmer until the liquid has lowered barely, 5 minutes. Add to the food processor with the mushrooms.  

Add the beans, lentils, oats, parsley, and oregano. Pulse just to combine, till the mixture comes together in a rugged mass, but don’t let it get mushy. Scrape the mixture right into a bowl and let cool slightly. Once the combination is cool sufficient to handle, add the egg, and using clean arms, combine gently to mix. Roll the mixture into balls about 1 inch (2.5 cm) in diameter and place on the ready baking sheet.

Bake the veggie meatballs until golden brown, 12 to 15 minutes. Serve warm, with marinara or pesto, in the event you like.

Makes 16 meatballs; 4 servings

Nutrition Facts (per serving)

Calories 211
Protein 10 g
Total fat 6 g
Saturated fats 1 g
Carbs 27 g
Fiber 6 g
Total sugars 2 g
Added sugars 0 g
Sodium 174 mg


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