Lentil Meatballs In Fenugreek Sauce
Lentil Meatballs In Fenugreek Sauce is a delicious and nutritious vegetarian dish that is easy to make and full of flavor. This three-leafed Fabaceae plant grows throughout Southern Europe and Asia. It has been used as a cooking ingredient for ages and is especially popular in Indian cuisine. It also has an excellent list of health benefits.
According to the research, fenugreek can reduce blood sugar levels, raise testosterone, and improve milk supply in breast feeding moms. It is a great source of protein, fiber, and iron, and it is also low in fat and calories. The fenugreek sauce adds a unique flavor and aroma to the meatballs, and it also has a number of health benefits, such as lowering blood sugar levels and reducing inflammation.
History of Fenugreek
Fenugreek is a plant that has been used for centuries for its medicinal and culinary properties. Although it is native to the Mediterranean region, this plant is now cultivated in many parts of the world. The leaves, seeds, and roots of the fenugreek plant are all edible, and they have been used in traditional medicine for a variety of ailments.
Different Ways to Use Fenugreek in Cooking
Fenugreek can be used in a variety of ways in cooking. The leaves can be used as a leafy green vegetable, and they can also be added to soups and stews. The seeds can be ground into a powder and used as a spice, and they can also be used to make a tea. The roots can be roasted and used as a coffee substitute.
For the Meat Balls:
- Ground Fenugreek – 2 tsp
- Ground Fennel Seeds – 1tsp
- Brown Lentils – 190gm
- Quinoa – 100gm
- Fine Cumin – 1 tsp
- Bottled Drinking Water – 750ml
- Fine Sea Salt
For the Sauce :
1.Garlic Cloves – 6
2.Tomato paste – 1 tsp
3.Fresh Ginger – 5cm piece
4.Lemon – 1
5.Extra Virgin Olive Oil – 6 tsp
6.Fine Turmeric – 1 tsp
7.Coconut milk – 400gm
8.Dried fenugreek leaves – 1 tsp
9.Organic Honey – 1 tsp
10.Black Pepper, freshly ground – 1 tsp
11.Fine Cayenne Pepper – ½ tsp
12.Fine Sea Salt – 1 tsp
13.Tofu – 170gm
14.1 Handful of Fresh Coriander
Preparation :
Place the lentils, quinoa, fennel, fenugreek, cumin, water and salt in a saucepan and bring to a boil. Bring the lentils to a boil in a saucepan with enough water to cover them by 2 inches. Reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender. Drain the lentils ,set aside.
Prepare the garlic and ginger by peeling and finely chopping them. Zest and juice the lime.
Heat 1 tablespoon of olive oil in a large pan then saute the garlic and ginger until golden. Add little turmeric and black pepper. Saut6 for 1 minute before adding the tomato paste, coconut milk, fenugreek leaves, lime zest and juice, honey, cayenne pepper and salt. Set aside.
Preheat your oven to 425 degrees Fahrenheit (220 degrees Celsius) and line a baking sheet with parchment paper.
To make the meatballs, combine the tofu and 2 spoons oil in a food processor and process until smooth. Pulse half of the lentil-quinoa mixture in a food processor until it is coarsely chopped but not a paste.
Combine the remaining mixture with the coriander and season to taste. Form the mixture into 1-inch balls and place them on a baking sheet. Bake until golden brown, about 20 minutes. Bring the sauce to a simmer then add the meatballs. Garnish with fresh coriander ,serve the dish.
| Ingredient | Nutritional Value |
|---|---|
| Lentils | Good source of protein, fiber, iron, and folate. They are low in fat and calories. |
| Quinoa | Complete protein, meaning it contains all nine essential amino acids. Good source of fiber, iron, magnesium, and phosphorus. |
| Fenugreek | Herb that has a number of health benefits. It is a good source of iron, fiber, and protein. |
| Garlic | Good source of vitamins C and B6, as well as selenium. It has also been shown to have a number of health benefits, such as lowering blood pressure and cholesterol levels. |
| Ginger | Good source of gingerol, a compound that has anti-inflammatory and antioxidant properties. It has also been shown to help with nausea and vomiting. |
| Coconut milk | Good source of saturated fat, but it also contains lauric acid, a type of fat that has been shown to have a number of health benefits, such as boosting the immune system and fighting cancer. |
| Tomato paste | Good source of lycopene, an antioxidant that has been shown to have a number of health benefits, such as reducing the risk of heart disease and cancer. |
| Lemon | Good source of vitamin C, potassium, and fiber. They also have a number of health benefits, such as boosting the immune system and fighting cancer. |
| Turmeric | Spice that has a number of health benefits. It is a good source of curcumin, a compound that has anti-inflammatory and antioxidant properties. |
| Dried fenugreek leaves | Good source of iron, fiber, and protein. They also have a number of health benefits, such as lowering blood sugar levels and reducing inflammation. |
| Organic honey | Good source of antioxidants, vitamins, and minerals. It also has a number of health benefits, such as boosting the immune system and fighting cancer. |
| Black pepper | Spice that has a number of health benefits. It is a good source of piperine, a compound that has anti-inflammatory and antioxidant properties. |
| Cayenne pepper | Spice that has a number of health benefits. It is a good source of capsaicin, a compound that has anti-inflammatory and antioxidant properties. |
| Sea salt | Good source of minerals, such as magnesium, calcium, and potassium. It also has a number of health benefits, such as improving digestion and regulating blood pressure. |
| Tofu | Plant-based protein that is high in iron, calcium, and magnesium. It is also low in fat and calories. |
| Fresh coriander | Herb that has a number of health benefits. It is a good source of vitamins A, C, and K, as well as iron and fiber. |
Health benefits of Lentil Meatballs in Fenugreek Sauce
1. High in Protein: Lentils are a great source of plant-based protein and when combined with fenugreek, they make a perfect protein-packed meal for vegans and vegetarians.
2. Low in Fat: Lentils are low in fat and when cooked in a sauce made from fenugreek, they make a healthy, low-fat meal for those who are conscious about their calorie intake.
3. Rich in Fiber: Lentils are a great source of dietary fiber, which promotes healthy digestion and keeps you full for longer. The fenugreek sauce also contains fiber, making this dish a great option for those looking to improve their digestive health.
4. Good for Heart Health: Lentils contain compounds that are good for heart health and have been shown to reduce the risk of cardiovascular disease. Fenugreek is also known to lower blood pressure, making this dish a great option for those who want to keep their heart healthy.
5. Boosts Immunity: Lentils are rich in antioxidants and other nutrients that help to boost the immune system. Fenugreek also contains compounds that have been shown to enhance immunity, making this dish a great option for those who want to stay healthy and strong.
Lentil Meatballs in Fenugreek Sauce is a healthy and delicious meal that is perfect for vegans, vegetarians, and anyone who wants to eat a nutritious and low-fat diet.
Health Benefits
Lentil Meatballs in Fenugreek Sauce is a healthy and delicious meal that is perfect for vegans, vegetarians, and anyone who wants to eat a nutritious and low-fat diet. It is a good source of protein, fiber, and iron. It also contains compounds that have been shown to have a number of health benefits, including lowering blood sugar levels, reducing inflammation, and improving digestion.
Conclusion
Lentil Meatballs in Fenugreek Sauce is a delicious and nutritious dish that is easy to make. It is a great source of protein, fiber, and iron, and it is also low in fat and calories. The fenugreek sauce adds a unique flavor and aroma to the meatballs, and it also has a number of health benefits. I hope you enjoy this recipe!
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