Meat and Lentil Meatballs
Healthy, because
Even smarter
Nutritional values
One serving provides one and a half times the daily amount of vitamin C recommended by nutritionists. This is how we boost our immune system by increasing the activity of the defence cells. Connective and bone tissue also benefit from the water-soluble vitamin.
You can season the mince with curry powder if you don't like cumin, and instead of Ajwar just use ketchup if you don't want to buy a whole glass because of 2 tablespoons.
(Percentage of daily recommendation)
Calorie | 297 cal. | (14 %) | ||
Protein | 22 g | (22 %) | ||
Fat | 10 g | (9 %) | ||
Carbohydrates | 28 g | (19 %) | ||
Sugar added | 0 g | (0 %) | ||
Roughage | 12.5 g | (42 %) |
Vitamin A | 0.5 mg | (63 %) | ||
Vitamin D | 0.4 μg | (2 %) | ||
Vitamin E | 7.2 mg | (60 %) | ||
Vitamin K | 95.6 μg | (159 %) | ||
Vitamin B₁ | 0.5 mg | (50 %) | ||
Vitamin B₂ | 0.3 mg | (27 %) | ||
Niacin | 7.4 mg | (62 %) | ||
Vitamin B₆ | 0.9 mg | (64 %) | ||
Folate | 140 μg | (47 %) | ||
Pantothenic acid | 1.5 mg | (25 %) | ||
Biotin | 14.3 μg | (32 %) | ||
Vitamin B₁₂ | 1.3 μg | (43 %) | ||
Vitamin C | 166 mg | (175 %) | ||
Potassium | 944 mg | (24 %) | ||
Calcium | 87 mg | (9 %) | ||
Magnesium | 100 mg | (33 %) | ||
Iron | 6 mg | (40 %) | ||
Iodine | 8 μg | (4 %) | ||
Zinc | 3.11 mg | (39 %) | ||
Saturated fatty acids | 3.2 g | |||
Uric acid | 164 mg | |||
Cholesterol | 82 mg | |||
Complete sugar | 11 g |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 1 ¼ cups Vegetable broth
- 5 ozs Red lentils
- 2 small red Bell pepper (a 150 grams)
- 2 small yellow Bell pepper (a 150 grams)
- 2 little green Bell pepper (about 150 grams)
- 1 Zucchini (about 250 grams)
- 5 ozs mixed Ground meat
- 1 egg
- salt
- peppers
- 1 pinch ground Cumin
- ground paprika (hot)
- 2 Tbsps Ajvar
- ½ bunch Chives
- 1 Tbsp Tomato paste
Kitchen utensils
Preparation steps
![Meat and Lentil Meatballs preparation step 1 Meat and Lentil Meatballs preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/meat-and-lentil-meatballs-preparation-step-1-503591.jpg)
Peel onion, halve and cut into small dice. Peel and chop garlic.
![Meat and Lentil Meatballs preparation step 2 Meat and Lentil Meatballs preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/meat-and-lentil-meatballs-preparation-step-2-503591.jpg)
Boil 200 ml (approximately 3/4 cup) vegetable stock in a pot. Add lentils, onion and garlic, bring to a boil, cover and cook for 8-10 minutes over low heat. Then, remove lid and continue to cook until the broth has evaporated. Allow to cool.
![Meat and Lentil Meatballs preparation step 3 Meat and Lentil Meatballs preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/meat-and-lentil-meatballs-preparation-step-3-503591.jpg)
Meanwhile, halve the bell peppers, remove seeds, rinse and cut into long strips. Rinse zucchini, trim and cut into about 5 cm (approximately 2-inch) long strips.
![Meat and Lentil Meatballs preparation step 4 Meat and Lentil Meatballs preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/meat-and-lentil-meatballs-preparation-step-4-503591.jpg)
Mix ground meat, egg and cooled lentils in a bowl with the dough hook of a hand mixer. Season with salt, pepper, cumin and paprika.
![Meat and Lentil Meatballs preparation step 5 Meat and Lentil Meatballs preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/meat-and-lentil-meatballs-preparation-step-5-503591.jpg)
With moistened hands shape mixture into12 equal balls. Bring a wide pot of salted water to a boil and cook the meatballs in the barely boiling water over very low heat for about 10 minutes.
![Meat and Lentil Meatballs preparation step 6 Meat and Lentil Meatballs preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/meat-and-lentil-meatballs-preparation-step-6-503591.jpg)
Boil remaining vegetable broth in a large, deep skillet. Add bell peppers, cover and cook for 8 minutes.
![Meat and Lentil Meatballs preparation step 7 Meat and Lentil Meatballs preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/meat-and-lentil-meatballs-preparation-step-7-503591.jpg)
Add zucchini strips and ajwar and cook covered for another 5 minutes.
![Meat and Lentil Meatballs preparation step 8 Meat and Lentil Meatballs preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/meat-and-lentil-meatballs-preparation-step-8-503591.jpg)
Meanwhile, rinse the chives, shake dry and cut into small rings.
![Meat and Lentil Meatballs preparation step 9 Meat and Lentil Meatballs preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/meat-and-lentil-meatballs-preparation-step-9-503591.jpg)
Stir tomato paste into the bell peppers. Season with salt, pepper and paprika. Fold in chives and place on a platter.
![Meat and Lentil Meatballs preparation step 10 Meat and Lentil Meatballs preparation step 10](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/meat-and-lentil-meatballs-preparation-step-10-503591.jpg)
Take the meatballs from the pot with a slotted spoon and allow to drain. Serve on the peppers.