YMCA Healthy Living Magazine, powered by n4 food and health (Summer 2015) | Page 11
HEIDI SZE, APD
Heidi is an Accredited Practising Dietitian and Accredited Nutritionist
(www.gatherandgrownutrition.com.au) with a passion for helping people have fun
with their food, enjoy eating good food and learn how to make the most
nourishing meals for their body. She believes that every meal should be enjoyed,
including homemade ice-cream and pie. Click here to learn more about Heidi.
Lentil “meatballs”
Enjoy this iron-rich recipe from nutrition expert Heidi Sze.
They’re not really “meat”balls, as they
certainly lack in meat (although I kept
the anchovies because I’m a sucker for
these salty, omega-3 rich beauties), but
the name “lentil balls” just doesn’t
sound as dainty!
Nutritional information per serve
(4 balls):
•
•
•
•
•
•
•
Energy: 1,156kJ
Carbohydrate: 20.4g
Fat: 11.2g
Saturated fat: 3.6g
Protein: 20.4g
Fibre: 2.2g
Sugars: 1.6g
These make
Makes
18 (approximately)
Ingredients
1 cup whole green lentils
2½ cups water
1 tablespoon extra virgin olive oil
2 cloves garlic, crushed
1 tablespoon diced anchovy fillets
(from a jar, in olive oil)*
¼ cup breadcrumbs
¼ cup freshly grated Parmesan cheese
½ cup smooth ricotta
2 eggs, lightly whisked
2 tablespoons chopped flat leaf parsley
Zest of ½ a lemon
A pinch of both smoked and sweet paprika
A pinch sea salt
Freshly cracked pepper
*these are optional, though if leaving out you
might like to salt your croquettes a little more.
an ideal add
ition to any
Summer pic
nic!
Method
1 Rinse the lentils in water, then place in a pot and add
the water. Bring to the boil then reduce the heat and
simmer for approximately 15 minutes, adding more
water as necessary to prevent it drying out. When fork
tender, drain and allow to cool.
2 When cooled, puree the lentils in a food processor until
smooth (I don’t mind some lumps).
3 Add the lentils to a mixing bowl with all the other
ingredients. Stir well to combine and leave the mixture
to sit for 10 minutes. Preheat the oven to 200ºC.
4 Using moist hands, roll the mixture into balls, squash
them into a croquette/patty shape, then place on a
plate and allow them to chill in the fridge for 10
minutes.
5 Place the croquettes on a tray lined with baking paper
and cook for 10 to 15 minutes until lightly bro ݹ