Lentil and Brown Rice Meatballs

Veggie or vegan meatballs tend to be made from soy products but I tried a
combination of lentils and brown rice and the result was outstanding. I like using
green lentils and brown rice since they cook in about the same time.


Bbq sauce
¼ cup brown sugar
¼ cup apple cider
¾ cup ketchup
1 tsp molasses

½ cup green dry lentils
1 cup raw brown rice
1 cups water or stock
1 ½ cups diced onions
2 tsp vegetable oil
2 tsp minced garlic
1 tsp cumin
Salt and pepper
2 tbsp bbq sauce (above)
2 tbsp all purpose flour or gluten free flour


1. Preheat oven to 400 F

2. In small bowl add brown sugar, vinegar, ketchup and molasses. Set aside

3. In sauce pan add lentils, rice and water, bring to a boil, then cover and simmer for 25-30 minutes just until lentils and rice are tender. Drain any excess liquid. Place in bowl of food processor

4. In skillet add onions, oil, garlic and cumin. Sauté for 5 minutes until onions are tender. Add salt and pepper and add to food processor along with 2 tbsp bbq sauce and flour. Pulse on and off until combined. Roll into 12 meatballs. Place on baking sheet lined with foil and sprayed with vegetable oil. Brush with some bbq sauce and bake for 15 minutes. Serve with remaining BBQ sauce.


Nutritional Analysis Per Serving:

Per serving (274g):
Calories 410
Protein 10g
Carbohydrate 82g
Fiber 6.6g
Fat 4.7g
Sat Fat 0.5g
Cholesterol 0mg
Sodium 549mg

Nutrition Watch: If you want a gluten free meatball use a gluten free flour such as rice, any nut or bean flour, coconut flour or a generic gluten free flour.

Serves: 4