Lentil Stew with Veggie "Meatballs" | Heart-Healthy & Delicious Recipe

veggie meatballs

🥗Healthier: tofu

💰Cheaper: homemade veggie patties

Tofu provides protein at a lower cost and can be made with pantry staples.

Heat a stock pot over medium heat and add 2 tbsp of extra virgin olive oil.

Finely chop one small onion, roughly chop four cloves of garlic, finely chop one red bell pepper, and cut one peeled carrot into small bite-sized pieces.

Add the chopped ingredients into the stock pot and mix continuously to prevent browning, sautéing for about 4 minutes until lightly sautéed.

Add 1 tbsp of sherry vinegar, 1 tsp of sweet smoked Spanish paprika, and 1/2 tsp of ground cumin; mix quickly to avoid bitterness from the paprika.

Add 1/2 cup of tomato sauce and mix well, then simmer for a few minutes.

Rinse 1 cup of dried lentils in a fine sieve under water.

After simmering the tomato sauce for about 4 minutes, add the rinsed lentils and 1 liter of vegetable broth to the pot, along with 1 bay leaf; turn heat to high and mix gently.

Once boiling, cover the pot, reduce heat to low, and simmer for 20-25 minutes until lentils are cooked through, checking package instructions for timing.

While the stew simmers, drain 1 can of chickpeas and rinse them under water, then transfer to a large bowl and mash them with a potato masher until semi-mashed.

Add 1/3 cup of plain breadcrumbs, 1 large egg, 1/4 cup of chopped onion, 1 clove of finely grated garlic, 1 small grated carrot, 2 tbsp of chopped parsley, and 1/2 tsp of ground cumin to the chickpeas; season with sea salt and black pepper, and mix well until paste-like.

Shape the mixture into golf ball-sized veggie meatballs, adjusting with more breadcrumbs or egg if too wet or dry.

Heat a large fry pan over medium heat and add 3 tbsp of extra virgin olive oil.

Add the veggie meatballs in a single layer and fry for about 8-10 minutes until golden brown all around.

After 20 minutes of simmering the stew, check the lentils; if needed, add more broth for consistency.

Season the stew with sea salt and black pepper, then gently mix.

Add the veggie meatballs to the stock pot and mix gently, then cover and simmer for another 2-3 minutes until heated through.

Remove from heat, transfer some stew to a shallow bowl, and garnish with fresh parsley.

Cooking Techniques

Equipment Needed

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