Lentils are one of the most heart-friendly foods on the planet. They are packed with soluble fiber, which helps lower LDL cholesterol, and they are a great source of plant-based protein without the saturated fat you’d find in meat. Think of them as tiny nutritional powerhouses that happen to be incredibly cheap and easy to cook.
Heart-Healthy Recipe Ingredients
These lentil meatballs also call on a few other heart-healthy all-stars. Garlic has been shown to help lower blood pressure. Olive oil provides anti-inflammatory monounsaturated fats. Tomatoes in the marinara are rich in lycopene, an antioxidant linked to reduced cardiovascular risk. And oats, used here as a binder, add more soluble fiber to the mix.
The result is a satisfying, crowd-pleasing dish that works over pasta with marinara, tucked into a pita with hummus and greens, served alongside a grain bowl, or on its own with a drizzle of tahini. Nobody will miss the meat.
Ingredients:
- 1 cup green or brown lentils, cooked and cooled
- 1/2 cup rolled oats
- 1/4 cup finely diced onion
- 3 cloves garlic, minced
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- 2 tablespoons olive oil (for the pan)
Instructions:
- Preheat oven to 375°F and line a baking sheet with parchment paper.
- Combine all ingredients except olive oil in a food processor and pulse until the mixture comes together but still has some texture. You want it to hold its shape, not turn into paste.
- Roll into balls about the size of a golf ball and place on the baking sheet.
- Brush lightly with olive oil and bake for 25 minutes, turning halfway, until golden and firm.
- Serve and enjoy.
Makes about 20 meatballs.
