Lentil Meatballs Pan Recipe

Lentil Meatballs Pan
In a Nutshell:

Ingredients:

For: 4 People
Prep: 30 Min
Cook: 20 Min
Ingredients for Meatball:
Green Lentils (Boiled) 2   Cup
Dry Onion 1   Qty
Garlic (crushed) 5   Clove
Crumbs Bread 1   Qty
Egg 1   Qty
Fresh Onion 2   Sprig
Tomato Paste 1   Tbsp
Pepper Paste 1   Tbsp
Egg White 1   Qty
Liquid Oil 2   Tbsp
Carbonate 1   Tsp
Parsley 1/2   Bunch
Salt 1   Tsp (large)
Black Pepper 1   Tsp
Cumin 2   Tsp
Powdered Red Pepper 1   Tsp
Ingredients for Frying:
Sunflower Oil 1   Qty

Steps:

  1. Soak green lentils in warm water for 15 minutes. Pour it through water, add four glasses of water, a teaspoon of salt, boil it for 10 minutes, strain it and leave it to cool.
  2. Heat the oil and fry the finely chopped onions and garlic until they soften and add the tomato paste. Fry the tomato paste and onions together for 1-2 more minutes.
  3. Add the lentils to the pot and mix. After frying with the onions for 1-2 minutes, remove from the fire.
  4. Finely chop the parsley and spring onions. Add the greens, breadcrumbs, carbonate, eggs, salt and spices to the thoroughly cooled meatball mortar and knead for 10 minutes until all the ingredients are well combined. If it is runny, you can add a little more breadcrumbs.
  5. Cover the mortar with cling film and let it rest in the refrigerator for at least 1 hour.
  6. Add a tea glass of sunflower oil to a wide pan and heat it. Take walnut-sized pieces of the meatball paste and roll them in your palm. Press a little to form a round meatball. You can lubricate the palm of your hand a little for each meatball so that it does not stick to your hands.
  7. Put your heated oil on medium heat. Gently drop the meatballs into the oil and turn them upside down and fry them until they turn pink. Remove on paper towel, being careful not to scatter.
  8. While the meatballs are resting, prepare the tahini yogurt sauce. Add salt, crushed garlic (adjust the amount according to your taste) and half a tea glass of tahini (reserve two spoons of tahini for serving) and a spoonful of olive oil to a bowl of yogurt and whisk until homogeneous.
  9. Place the sauce bowl in the middle of a wide and wide serving plate. Arrange your meatballs around them. If you wish, garnish with finely chopped parsley leaves and serve warm without waiting too long. Enjoy your meal!

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Benefits of Ingredients in Lentil Meatballs Pan

Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.

  • Green Lentils: Green lentils, thanks to their low glycemic index, stabilize blood sugar and provide long-lasting satiety. Their high fiber content supports the digestive system, while rich iron and folate contribute to blood formation and cell regeneration. Beneficial for heart health, this legume is also a good source of plant-based protein. It pairs wonderfully with vegetables like carrots, tomatoes, and spices such as mint and cumin, as well as bulgur. Suitable for soups, salads, and main dishes.
  • Crumbs Bread: Breadcrumbs, made from dried bread, are a versatile ingredient adding crispiness to dishes. Their fiber content aids digestion, while those from enriched flours may offer B vitamins (B1, B3) for energy metabolism. They can also contain minerals like iron and magnesium. Ideal for coating meats, poultry, fish, and binding meatballs or vegetable croquettes. They pair exceptionally well with cheese, garlic, fresh herbs, and various spices, enhancing flavor and texture in gratins and stuffings.
  • Dry Onion: Dry onion is a kitchen staple and a powerful antioxidant source. Its quercetin content helps protect the body against free radicals, reduces inflammation, and may support heart health. Rich in Vitamins C and B6, and manganese, it strengthens the immune system. Its prebiotic fibers contribute to digestive health. It is widely used in dishes ranging from meat dishes to vegetable sautés, pilafs, and soups. It pairs perfectly with garlic, tomatoes, peppers, and red meat.
  • Garlic: Garlic, thanks to its allicin compound, offers strong antioxidant and anti-inflammatory properties. It can boost the immune system, increasing resistance against illnesses. Furthermore, it contributes to cardiovascular health by helping regulate blood pressure and balance cholesterol levels. Widely used in traditional medicine, garlic is also known for its digestive support effects. An indispensable ingredient in meat dishes, vegetable sautés, and Mediterranean cuisine, it pairs wonderfully with herbs like rosemary and thyme.

  • Egg: Eggs are a highly bioavailable protein source, essential for muscle growth and repair. Rich in B12, Vitamin D, selenium, and choline, they support brain function, nervous system health, and energy production. Lutein and zeaxanthin pigments aid eye health, reducing the risk of age-related macular degeneration. Despite their cholesterol content, eggs typically don't adversely affect blood cholesterol in most healthy individuals. A breakfast staple, eggs pair wonderfully with various ingredients like cheese, spinach, mushrooms, avocado, and whole-wheat bread.
  • Fresh Onion: Spring onion, a low-calorie vegetable, is a rich source of vitamins K and C. It supports bone health, aids blood clotting, and boosts the immune system. Its antioxidants protect the body against free radicals. Its fibrous nature supports digestion. It adds a refreshing flavor, especially in salads, omelets, soups, traditional Turkish dishes like 'cacık' and 'piyaz,' and pairs wonderfully with grilled meats and fish.
  • Tomato Paste: Tomato Paste is a concentrated source of lycopene, a potent antioxidant whose bioavailability increases when heated. This property supports heart health and may help reduce the risk of certain cancers, particularly prostate cancer. It also contains Vitamin K and potassium. Its absorption is enhanced when consumed with olive oil. It pairs perfectly with onions, garlic, red meat, and legumes, adding depth and umami to dishes.
  • Pepper Paste: Red Pepper Paste is a flavorful concentrate made from ripe red peppers. Its high Vitamin C content supports the immune system, while its antioxidant properties (carotenoids) protect cell health. The capsaicin it contains may boost metabolism. It is commonly used to add a unique aroma, especially in bulgur pilaf, meat dishes, and breakfast sauces.
  • Egg White: Egg white is rich in albumin, a high-biological-value protein essential for muscle development and repair. Being virtually fat and cholesterol-free, it's a heart-friendly option that aids in weight management. It contains important nutrients like riboflavin (Vitamin B2) and selenium, supporting the immune system. It can be whipped for desserts (meringue, soufflé) or used as a thickening agent in soups. It's excellent in omelets with vegetables or mixed with oats for a protein boost.
  • Liquid Oil: Liquid oils (sunflower, olive, etc.) are essential kitchen ingredients that add flavor to dishes and contain healthy unsaturated fatty acids and vitamin E. Ideal for frying, salad dressings, baking, and sautéing. They pair perfectly with vegetables, meats, legumes, and grains. They offer easy cooking.
  • Carbonate: Baking soda (sodium bicarbonate) is a versatile substance. It can be used as an effective antacid against heartburn and indigestion, neutralizing stomach acid. It is also beneficial for oral hygiene; it can help eliminate bad breath and reduce plaque formation. It can be added to bath water to soothe skin irritations. In the kitchen, it reacts with acidic ingredients (like lemon juice, yogurt, vinegar) to make baked goods rise, making it indispensable in many recipes.
  • Parsley: Parsley is a powerful antioxidant source that supports bone health and plays a crucial role in blood clotting due to its Vitamin K content. Its Vitamin C content strengthens immunity. Rich in flavonoids like apigenin, it can help reduce inflammation. It is also a natural diuretic. It pairs perfectly with lemon, garlic, and olive oil; adding a refreshing flavor to fish, chicken, soups, and salads.
  • Cumin: Cumin is a powerful spice that supports digestion, reduces bloating, and stimulates digestive enzymes. Rich in iron, it possesses antioxidant and anti-inflammatory properties. It pairs excellently with legumes (lentils, chickpeas), red and white meats, vegetables, and yogurt-based sauces. Combined with coriander, turmeric, and chili, it creates deep flavors in Asian and Middle Eastern cuisines.
  • Powdered Red Pepper: Ground Red Pepper, due to its capsaicin content, can boost metabolism and aid in fat burning. Rich in powerful antioxidants and Vitamin C, it may exhibit anti-inflammatory properties. It adds flavor to a wide range of dishes, from legumes and meat to soups and vegetable-based delights.
  • Sunflower Oil: Sunflower oil is a rich source of Vitamin E, a powerful antioxidant that protects cells against free radical damage. Its unsaturated fatty acid profile can support heart health and help lower bad cholesterol. It is widely preferred in the kitchen for frying, salad dressings, and baked goods.

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