Lentil "Meatball" with Homemade Curry Sauce
| January 11, 2019 |
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| Servings | Calories Per Serving | Effort |
| 4 | 527kcal | Moderate |
Ingredients
- Lentil Meatballs
- 1 cup lentils uncooked
- 2 tbsp coconut oil
- 4 cups stock vegetable or chicken stock
- 1 onion chopped
- 1 cup carrots grated
- 3 cloves garlic minced
- 1/2 cup oats
- 1/2 cup parsley chopped
- 1/2 cup Parmasan cheese grated
- 1 egg
- salt, pepper and mixed herbs to taste
- Homemade Curry Sauce
- 1 onion chopped
- 3 cloves garlic minced
- 1 tbsp ginger grated (3 cm piece of fresh ginger)
- 1 tbsp curry powder such as garam masala
- 1 tsp green chili
- 2 tsp turmeric
- 2 tsp ground cumin
- 1/2 cup coriander chopped
- 50 gram almonds
- 1/2 lemon juiced
- salt and pepper to taste
- 1 tin chopped tomatoes
- 1/2 cup vegetable stock
- 1 tin coconut milk
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Instructions
Lentil Meatballs
- Cook lentil in the stock for about 30 minutes until softened. Once cooked, drain and put lentils aside.
- Heat 1 tablespoon coconut oil in a frying pan. Fry the onion until soft. Add carrots and garlic. Fry a few minutes and then set aside.
- Place parsley, oats, cooked lentils, onion mix and Parmasan in a food processor and season to taste. Pulse until the mixture is combined and broken. The mixture needs to be smooth, but still a bit chunky. Add the egg. Mix quickly and set the mixture aside in the fridge overnight.
- Preheat the oven to 180C. Line a roasting tray with baking paper. Use a tablespoon, portion out the lentil mix and roll into small balls in the palm of your hands. Place them on the baking tray and bake for 20 minutes. Turn them around halfway.
Homemade Curry Sauce
- Place all the ingredients for the curry sauce in a food processor except the tomato tin, coconut milk and stock. Pulse until mixed and fry in 1 tablespoon coconut oil until the flavours develop and release.
- Add the tomato tin and stock and simmer for 10 minutes. Add the coconut milk and simmer another 10 minutes.
- Serve the sauce with the meatballs and cooked rice (optional).
Nutrition Facts
Lentil "Meatball" with Homemade Curry Sauce
Amount Per Serving
Calories 527
Calories from Fat 189
% Daily Value*
Total Fat 21g
32%
Saturated Fat 11g
55%
Polyunsaturated Fat 3g
Monounsaturated Fat 6g
Cholesterol 61mg
20%
Sodium 999mg
42%
Potassium 677mg
19%
Total Carbohydrates 64g
21%
Dietary Fiber 14g
56%
Sugars 11g
Protein 24g
48%
Vitamin A
192%
Vitamin C
72%
Calcium
19%
Iron
44%
* Percent Daily Values are based on a 2000 calorie diet.
