Linguine Marinara with Lentil Balls
If you have any budding vegetarians in your household, or would like to give the plant based diet a try – This is a hearty take on pasta e piselli (pasta with peas) in red sauce. If you like it a little saucier, add a 15-oz can of no-salt-added tomato sauce to the marinara. We will be honest on this one – If you are not used to or familiar with vegetarian recipes, then these do not taste just like meatballs. But they are a nourishing and delightful alternative for those who enjoy a meal of sustenance without the animal protein!
Ingredients:
- 1 cup dry brown lentils, rinsed and drained
- 1 8-oz. pkg. fresh button or cremini mushrooms, trimmed and chopped
- 1 cup chopped onion
- 2 large cloves garlic, minced
- ¼ cup whole wheat flour
- 2 Tbsp. reduced-sodium tamari or soy sauce
- 1 Tbsp. nutritional yeast
- 1 tsp. dried Italian seasoning, crushed
- 1 tsp. onion powder
- ¼ to ½ tsp. crushed red pepper
- 1 lb. dry whole grain linguine
- 4 cups oil-free low-sodium marinara sauce, such as DeLallo Fat-Free
- 1 ½ cups frozen petite green peas
- Fresh basil leaves or chopped basil
Instructions:
- In a large saucepan combine lentils and 1 ½ cups water. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Add mushrooms, onion and garlic. Cover and cook for 15 minutes more or until lentils are tender.
- In a small bowl stir together the next seven ingredients (through crushed red pepper). Stir into lentil mixture. Cook, uncovered, over low 5 minutes, stirring occasionally. (Watch carefully so lentils do not scorch.) Spread mixture on a parchment-lined baking sheet. Let cool 15 minutes or until easy to handle.
- Preheat oven to 350°F. Line a 15×10-inch baking pan with parchment paper. Using a 2-Tbsp. scoop, form lentil mixture into 24 balls and place them in the prepared baking pan. Bake 30 to 35 minutes or until lightly browned.
- Meanwhile, cook linguine according to package directions. In saucepan heat marinara and peas over medium-low. Drain linguine; return to pot. Add 3 cups of the warm sauce to pasta; toss to coat.
- Top linguine with lentil balls. Drizzle the remaining sauce over top. Sprinkle with basil.
Recipe time: 1 hour 45 minutes Makes 6 servings
To make ahead: Freeze cooled lentil balls in an airtight container up to 1 month. Bake frozen lentil balls in a 350°F oven 20 to 30 minutes. Sometimes I like to make small flat patties instead and freeze these to throw on a salad or enjoy as a lentil burger.
Per serving: 496 cal, 2g fat (0g sat fat), 0mg chol, 709mg sodium, 101g carb, 22g fibre, 12g sugars, 26g protein