RESET 90/10™ Maintenance Vegetarian Meatballs

Tiny lentils are a nutritional powerhouse. Lentils are the base of these meatballs and provide an excellent amount of six important minerals, two B-vitamins, protein and fiber with virtually no fat. I used brown lentils in this recipe but have also subbed red and black lentils with great results. The quinoa is a grain-like seed with an impressive complete protein content. Quinoa is also a good source of dietary fiber and high in magnesium and iron. This gluten-free grain has a crunchy, nutty flavor that is easy to digest. These can be made with sauce, broken up into sauce like a vegan bolognese, on top of a salad, a snack, or with a rice-like bowl with steamed or sautéed vegetables.

Ingredients

The meatballs

  • 3 flax egg (3 Tablespoon of ground flaxseed and 1/4 Cup of water)
  • 2 C cooked lentils or well rinsed canned lentils ( sub 2 cups of roasted and chopped
    eggplant for the lentils) or use 1 Cup of each and enjoy the flavors of both in this recipe
  • 3/4 C sautéed & chopped fresh spinach 5oz is a typical bag or clamshell (If you are using
    frozen chopped spinach, thaw a 16 oz. bag completely, sauté to release water and squeeze
    out excess water with a paper towel)
  • 1 C shredded or grated fresh zucchini (I used a box grater)
  • 2 Tablespoon tomato paste (if you have sun-dried tomato condiment from Maintenance,
    this is a delicious way to add flavor and texture as well. Sub a tablespoon if you have)
  • 1 C cooked quinoa
  • Fresh herbs (chopped basil, oregano) or dried blends such as the chimichurri blend, a big
    tablespoon of a basil pesto or the mixed herb pesto you have from RESET.
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • Pan spray

Sauce (optional)

  • 2 Tablespoons of olive oil
  • 1 diced shallot
  • 1-28oz. canned petit-diced tomatoes
  • 1 teaspoon tomato paste
  • 1 teaspoon capers
  • 1/2 teaspoon each of dried oregano and basil
  • Salt and pepper to taste

Instructions

Pre-heat oven to 375 degrees. Line a large cookie sheet with parchment paper and spray with a light coating of olive oil or coconut oil. In a large bowl, make your flax egg and let sit for three minutes. Combine lentils ( or eggplant) through salt and pepper. Combine all ingredients well. Take half of the combined mixture and process on medium speed in a food processor for 2 minutes, add back to the large bowl mixture and mix well. Using hands, form meatballs about 2” in diameter. Place meatballs on cookie about 2 inches apart. Place in oven for about 20 minutes. Remove from oven and turn. Cook additional 20 minutes. Meatballs should be browned and have a crunchy outside coating. Makes between 20-24 meatballs and can be frozen.

Quick Sauce:
Sauce olive oil and shallots on medium heat and stir for 2-3 minutes. Add in tomatoes through
dried herbs. Bring to simmer and cook for 30 minutes on low heat. Salt and pepper to taste

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