Cocktail-Sized Baked Lentil Meatballs
Cocktail sized lentil meatballs are economical, and a fantastic source of plant protein.
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Servings: 20 servings
Ingredients
- 1 large egg
- 1 Tbsp milk
- 1 cup cooked green lentils
- 1 lb extra lean ground beef
- 1/2 cup bread crumbs
- 1/2 tsp freshly ground black pepper
- 1 tsp dried oregano
- 3/4 tsp salt
- 1/2 cup finely chopped white onion
Sweet and Sour Dipping Sauce (optional)
- 1 Tbsp Worcestershire sauce
- 2 Tbsp white vinegar
- 2 Tbsp brown sugar
- 1/4 cup water
- 1/3 cup ketchup
Instructions
- Meatballs: Preheat oven to 375°F (190°C). In a large bowl, whisk egg with milk, then add remaining meatball ingredients and combine until well mixed. Form into approximately 40, 1 inch balls (Note: mixture will be sticky). Place meatballs in a rectangular glass 9 x 13 inch (22 x 33 cm) baking dish.
- Bake uncovered for 35–40 minutes or until meat thermometer inserted in the centre of a meatball reads 170°F (77°C).
- Sweet and Sour Dipping Sauce: Combine all ingredients in a small saucepan. Heat, stirring continuously, until mixture comes to a boil. Reduce heat and simmer for approximately 5 minutes, stirring occasionally, until sauce reaches desired thickness.
- Makes: 40 meatballs. (2 meatballs per serving)
Nutrition Facts
Cocktail-Sized Baked Lentil Meatballs
Amount per Serving
Calories
70
% Daily Value*
Fat
1
g
2
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Cholesterol
14
mg
5
%
Sodium
172
mg
7
%
Potassium
161
mg
5
%
Carbohydrates
8
g
3
%
Fiber
1
g
4
%
Sugar
3
g
3
%
Protein
7
g
14
%
Vitamin A
27
IU
1
%
Vitamin C
1
mg
1
%
Calcium
16
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.