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Thursday, December 13, 2012

Lentil garbanzo beans as meatballs or patties/good with spaghetti or plain

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Yummy substitute for meat! Gluten free too.


  • 1/2 c. dried brown lentils, rinsed and picked over
  • 1 bay leaf
  • 1 c. water
  • 8 oz. garbonzo beans from a can (already cooked)
  • 1 tbsp. olive oil
  • 2 cloves garlic, minced
  • 2 tbsp. red wine
  • 1/2 c. vegetable 
  • 1 tbsp. soy sauce (or liquid aminos)(make sure it is gluten free)
  • 1/2 c. old-fashioned oats (I used gluten free)
  • 1 tsp. Italian seasoning
  • salt + pepper to taste
  • oil mister or cooking spray
instructions
  1. Combine lentils, bay leaf, and water in a small saucepan. Bring to a boil, then simmer over low heat for 17 minutes. (Yes, the lentils will be undercooked--don't cook them for the time indicated on the package!) Remove from heat, drain, and cool slightly. Discard bay leaf.
  2. Add garbanzo and lentils to food processor. Pulse until coarsely chopped.
  3. Heat olive oil in a large skillet over medium-high heat. Add garlic and cook until fragrant (about 30 seconds), stirring constantly. Stir in the beans. Cook for about 2 minutes or warmed through, stirring constantly.
  4. Add red wine to skillet and cook until evaporated. Stir in broth, soy sauce, oats, and Italian seasoning. Continue to cook, stirring constantly, until liquid has been absorbed. Remove from heat. Season with salt and pepper to taste and allow to cool or just use a 1/4 cup measuring cup to shape them
  5. Preheat oven to 350 degrees.
  6. Once mixture is cool enough to work with, shape it into 10-12 uniformly-sized meatballs. Place each  on parchment paper on cooking sheet and cook until browed and firm about 20 minutes. Heat with some spaghetti sauce or they are just good as is!
Got this idea here: http://ohmyveggies.com/recipe-lentil-mushroom-meatballs/  but she uses mushrooms instead of lentils and hers takes more time to cook.

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