These tender Italian beef and lentil meatballs are a simple way to add extra fiber to a comforting family dinner. The lentils blend right into the beef, keeping the meatballs moist while letting the classic Italian flavor shine.
Yield: About 24 meatballs
Prep time: 15 minutes
Cook time: 29–37 minutes
Ingredients
- 1 lb ground beef, ideally 85–90% lean
- 1 cup cooked brown or green lentils, thoroughly drained
- 1 large egg
- ⅓ cup finely grated Parmesan
- ⅓ cup Italian-seasoned breadcrumbs
- ¼ cup finely grated or minced onion
- 2 cloves garlic, minced
- 1 tablespoon tomato paste
- 1 teaspoon Italian seasoning
- ¾ teaspoon salt
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- 2 tablespoons chopped fresh parsley, optional
- 1–2 tablespoons milk, only if the mixture seems dry
Directions
- Heat the oven to 425°F. Lightly grease a sheet pan or line it with parchment.
- Mash the cooked lentils with a fork or potato masher. Leave a little texture, but eliminate most of the whole lentils—this makes them much less noticeable.
- Combine the lentils, egg, Parmesan, breadcrumbs, onion, garlic, tomato paste, and seasonings.
- Add the ground beef and gently mix just until everything is evenly combined. Avoid squeezing or overworking it. If the mixture seems dry, add milk 1 tablespoon at a time.
- Roll into approximately 1½-inch meatballs and arrange on the pan.
- Bake for 14–17 minutes, until browned and approximately 155–160°F internally.
- Transfer the meatballs directly into your simmering spaghetti sauce. Simmer gently for another 15–20 minutes, which finishes cooking them and lets them absorb the sauce. Make sure the centers reach 160°F before serving.
Nutrition Estimate
Per meatball: approximately 67 calories, 5 g protein, 3 g carbohydrates, 4 g fat, 1 g fiber, less than 1 g sugar, and 125 mg sodium.
Nutrition information is an estimate based on 24 meatballs made with 85% lean ground beef, cooked lentils, one large egg, Parmesan, Italian-seasoned breadcrumbs, onion, garlic, tomato paste, and the listed seasonings. Optional milk, spaghetti, sauce, and additional toppings are not included. Actual values will vary by brands and exact amounts used.
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