PP Protein Packed Meatballs in Spicy Meatballs
Chef: Marco Knox, The Phytogenic Chef
Makes: 2 servings
Prep Time: 25 minutes
Cook Time: 35 minutes
Total Time: 1 hour
INGREDIENTS
1T flax meal + 1t water
3T + 2t water
1c Green lentils
1/3c + 1 2/3 T chopped onion
¾ c button mushrooms
1/3c + 1 2/3T fresh parsley
1 c rolled oats
1 ¾ c whole-grain or GF pasta
3 ½ c oil-free marinara
1T + 2t chili pepper flakes
2t dried basil
2t dried oregano
3/4c fresh basil
Optional
Salt and pepper to taste
2T + 1 t nutritional yeast
DIRECTIONS
Combine the flax meal with the water in a small bowl. Set aside.
Sort and wash green lentils. Cook the green lentils with water, using 2.5 times the water measurement as green lentils. Heat to a boil, then reduce to medium and cook until soft. Check the pan regularly to make sure the green lentils aren’t sticking to the bottom. If they are, you may need to add more water.
Preheat the oven to 375 degrees Fahrenheit.
Produce Prep – Peel and mince the onion and garlic. Rinse the mushroom s and roughly chop. Rinse and dice the parsley.
Heat a pan over medium-low heat and add a touch of water (enough to cover the bottom of the pan to keep it oil-free so you can water sauté the ingredients in the next step. Bring the water to a boil.
Heat the onion and mushroom until the onions are translucent in the pot with a little bit of boiling water. Stir in the garlic and parsley and heat for 5 minutes.
Throw the mushroom mixture, oats, lentils, flax mixture and herbs into a food processor. Mix until completely combined. Sprinkle with salt and pepper, pulse again.
Line a baking sheet with foil, a silicone baking mat or parchment paper.
Roll the lentil mixture into meatball-sized balls. Place them on the baking sheet.
Bake for 30 minutes. During the baking time, move them at least 3-4 times so each side gets browned.
While the meatballs are baking, cook the pasta according to the directions on the package.
Heat the marinara with the chili flakes on the stove. If you don’t love spicy food, just omit the chili flakes. Plate the pasta, sauce, and meatballs. Add optional nutritional yeast on the top for that cheesy flavor and enjoy!
Marco Knox has been cooking since he was 12 years old at his brother’s restaurant. Once he struck on his own, he worked everything from ‘fil ‘em and bill ‘em’ concepts, to 5-star dining and world-class resorts. Life and health issues, however, changed the menu. Marco, now The Phytogenic Chef, specializes in Whole Plant-Based Cuisine that saved his life. Visit him on social media and find his amazing menu planning program at: my website, Facebook, Instagram, Twitter.