Lentil Walnut “Meatballs” and Spaghetti

By Deborah Murphy
Total Time
55 Mins
Serves
5
Serving Size
1-1/2 cups zucchini/spaghetti plus 3 “meatballs”

DESCRIPTION

Prep Time
10 Mins
Cook Time
45 Mins
Total Time
55 Mins
Calories
565 cal
Total Fat
24 g
Saturated Fat
4 g
Polyunsaturated Fat
12 g
Monounsaturated Fat
6 g
Cholesterol
46 mg
Sodium
1311 mg
Carbohydrates
66 g
Dietary Fiber
12 g
Total Sugars
14 g
Added Sugars
0 g
Protein
25 g
Vitamin D
0 mcg
Calcium
214 mg
Iron
6 mg
Potassium
1409 mg

Ingredients

LENTIL WALNUT MEATBALLS

  • 1 cup uncooked small brown lentils
  • 2-1/2 cups vegetable broth
  • 1 tablespoon olive oil
  • 1/2 cup yellow onion, chopped
  • 1-1/2 cup cremini mushrooms (~1/2 of an 8-ounce package), chopped
  • 1/3 cup red wine
  • 3 cloves garlic, minced
  • 1 teaspoon dried Italian seasoning
  • 1/2 cup California walnuts halves
  • 1 egg
  • 3 sun-dried tomatoes, chopped and soaked in hot water 10 minutes
  • 1/4 cup panko breadcrumbs
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper

PASTA

  • 3 medium zucchinis
  • 4 ounces whole grain spaghetti noodles
  • 2-1/2 cups spaghetti sauce

TO SERVE

  • 2-1/2 cups pre-made pasta sauce
  • 1/2 cup shaved Parmesan cheese
  • 1/2 cup California walnuts, chopped

Preparation

LENTIL WALNUT MEATBALLS

  1. Preheat the oven to 350°F. Spray a 9"x11" glass baking dish with cooking oil and set aside.
  2. Rinse your lentils and pick through them to remove any shriveled lentils or pebbles. Transfer to a medium saucepan and add broth. Bring to a simmer, cover with lid, and cook for 20 minutes. Remove the lid and cook for an additional 10 minutes as needed until lentils are tender and any remaining broth has been cooked off.
  3. While the lentils are cooking, add olive oil to a non-stick skillet over medium-high heat. Stir in the onions and mushrooms. Cook 3-5 minutes or until onions are tender and translucent. Stir in the red wine, garlic, and Italian seasoning. Cook another 5 minutes or until the wine has cooked off.
  4. In a food processor, add the walnuts and pulse until they are finely ground. Add in the lentils, egg, sun-dried tomatoes, onion/mushroom mixture, breadcrumbs, salt, and black pepper. Pulse just until a dough forms (you still want most of the lentils to be whole).
  5. Make 2" balls with the lentils and arrange in a single layer in baking dish (recipe makes about 14-16 meatballs). Bake for 25-30 minutes or until meatballs are browned and firm when pressed lightly with your finger.

PASTA AND ASSEMBLY

  1. While the meatballs are baking, cook your pasta, and heat up your favorite pasta sauce. Spiralize the zucchini and toss in with the boiling pasta water in the last minute of cooking. Strain pasta and zucchini.
  2. To serve, divide pasta between 5 dishes. Top with 1/2 cup pasta sauce and 3 meatballs. Sprinkle with parmesan and chopped walnuts to serve.