Sometimes I want to have something super tasty to eat, but don’t have the energy to spend in the kitchen creating it. I do have my list of go-to meals. But these can get a bit repetitive so it’s great to have something different for a change.
These super tasty lentil and courgette balls with quick tomato sauce are a great option for when energy is low, but the desire for taste and the need of nutrients are high. It’s also a great way of using up courgettes if you have a glut in the summer 😉
I first made these lentil and courgette balls whilst we were on a campervan holiday. With only a small area for cooking and limited equipment to use, I needed simple ingredients and bit of innovative thinking to create this tasty dinner. Ready cooked lentils, whether in a tin or packet, are a great ingredient to keep in the cupboard for when time, space and energy are low. There are so many recipes you can use them for ranging from tasty ragu to a simple hotpot to Shepherd’s pie and more.
I am particularly fond of Merchant Gourmet’s cooked Puy lentil sachets and stock up when they’re on offer in the supermarkets. They provide more texture and don’t tend to reduce to mush if cooked for a bit too long, unlike some tinned varieties.
Lentils are one of the most ancient cultivars on Earth. Lentil seeds have been found in the Middle East dating back 6000 year BCE. Which is not surprising as they are packed full of essential nutrients like complex carbohydrate and protein plus folic acid, iron, magnesium, manganese and potassium. And of course as well as energy for the body, that complex carbohydrate contains different types of fibre, essential for gut health. They are also relatively cheap to buy, always handy when finances are tight.
Complex fibre can be hard to digest for some people, especially if you have a disturbed microbiome or are used to eat lots of simple sugar, animal products and/or low fibre processed foods. It takes time for your gut microbes to stop having a party with this new intake of food! Well-rinsed tinned lentils can be easier to digest than home-cooked. It’s also advisable to start off with smaller amounts and build up how much and often you eat them. Because it’s great to include lentils or other pulses and beans every day; they have been proven to be a key part of a healthy plant-based diet.
You can make these lentil balls in advance and leave them to rest in the fridge for a few hours before cooking. Which is good news if you are low on energy – this is a recipe that can be done in steps, no need to stand for too long. The easiest way to cook them is in an air-fryer. However, if you don’t have one, either bake or ‘fry’ in a dry non-stick frying pan.
The quick tomato sauce is super easy. Rather than tinned tomatoes, try using passata with garlic and herbs. Just warm it through and you have a very simple and easy sauce to pour over the lentil and courgette balls.
I like either spaghetti or mashed potato with these tasty lentil balls. Wholegrain rice, quinoa or millet are all great gluten free options as well. And don’t forget to add in a few green beans or broccoli to add in even more awesome plant nutrients.
I hope you enjoy making this recipe. Do let me know how you get on.
Lentil and courgette balls with quick tomato sauce
Ingredients
Method
- Heat a couple of tablespoons of water in the base of a small pan. Add the onion with a pinch of salt and sauté on a low heat for 5 minutes until it starts to soften.
- Pop the grated courgette and garlic into the pan and continue to cook for 5 minutes until most of the water has come out of the courgette.
- Turn off the heat. Add the herbs, seasoning and 2/3 of the cooked lentils. Using the back of a spoon or fork, roughly mash the lentils and veggies together. Add the remaining lentils and mash again but not too much so you have texture.
- Sprinkle the ground flaxseed into the pan, mix well and then leave to rest for 10 minutes whilst the flaxseed binds the mix together.
- Whilst the mix is resting, add the tinned tomatoes and chopped fresh tomato to a small pan. Bring to a simmer over a low heat and let the fresh tomato cook down. Add a little tomato puree and water if you would like a richer sauce. Season with salt and pepper and the chilli flakes if using and simmer for a few minutes. Once you’re happy with it, turn off the heat.
- By now the mix should be firm. Take a spoonful and roll into a small ball then pop on a plate. Repeat. You should get 12 small balls out of the mix. Pop in the fridge to rest whilst you sort out what to serve them with.
- Put wholewheat spaghetti or potatoes onto boil. Once they're cooking, start cooking the lentil balls.
- Three ways to cook the balls. 1) 10 minutes at 180℃ in the air fryer. 2) 10 minutes in a non-stick frying pan 3) bake for 15 minutes in the oven at 180℃
- Just before the pasta or potato is cooked, add a couple of handfuls of green beans or broccoli florets to the pan. Drain the pasta or potato and veggies. Serve them with the balls and the tomato sauce with a drizzle of extra virgin olive oil on top.
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