Veggie Balls

Health score
9%
Veggie Balls
45 min.
30
96kcal

Suggestions


If you're looking for a delicious and nutritious appetizer that will impress your guests, look no further than these delightful Veggie Balls! Perfect for any occasion—from antipasti platters to snack time at your next gathering—these flavorful bites are packed with wholesome ingredients. Each serving contains only 96 calories, making them an ideal choice for those who want to indulge without the guilt.

What makes these veggie balls truly special is their vibrant blend of vegetables, lentils, and aromatic herbs. The combination of sautéed onions, carrots, celery, and mushrooms creates a rich, savory base, while fresh parsley and thyme lend a burst of flavor that will have everyone coming back for more. The addition of walnuts provides a satisfying crunch, and the hint of Parmesan cheese elevates the dish to gourmet status.

These Veggie Balls are not only a treat for the taste buds but also a visual delight, with their golden-brown exterior and enticing aroma wafting through the kitchen. Whether you serve them as a starter, snack, or appetizer, they are sure to be a hit. Plus, they are easy to make and adaptable to suit various dietary preferences, making them a versatile option for any event.

Gather your ingredients, roll up your sleeves, and let your culinary creativity shine with this crowd-pleasing recipe! Your guests will be impressed by your cooking prowess, and you'll feel great serving them something healthy and delicious.

Ingredients

  • 0.5 cup breadcrumbs 
  • ounces mushrooms sliced
  •  carrots chopped
  •  celery stalks chopped
  • large eggs 
  • 0.5 cup parsley fresh chopped
  • tablespoon thyme sprigs fresh chopped
  •  garlic clove minced
  • cups lentils 
  • 0.3 cup olive oil 
  • large onion chopped
  • 0.5 cup parmesan cheese grated
  • teaspoons salt 
  • tablespoons tomato paste 
  • 0.3 cup walnut pieces finely chopped

Equipment

  • bowl
  • frying pan
  • oven
  • pot
  • baking pan

Directions

  1. Combine the lentils and 2 quarts water in a medium stockpot and bring to a boil over high heat. Reduce the heat to low and simmer until the lentils are soft (but not falling apart), about 25 minutes.
  2. Drain the lentils and allow to cool.
  3. Add 1/4 cup of the olive oil to a large frying pan and sauté the onions, carrots, celery, garlic, thyme, and salt over medium-high heat, stirring frequently, for about 10 minutes, until the vegetables are tender and just beginning to brown.
  4. Add the tomato paste and continue to cook, stirring constantly, for 3 minutes.
  5. Add the mushrooms and cook, stirring frequently, for 15 more minutes, or until all the liquid is absorbed.
  6. Transfer the mixture to a large bowl and allow to cool to room temperature. When cool, add the lentils to the vegetable mixture.
  7. Add the eggs, Parmesan, bread crumbs, parsley, and walnuts to the cooled vegetable mixture and mix by hand until thoroughly incorporated.
  8. Place in the refrigerator for 25 minutes.
  9. Preheat the oven to 400°F.
  10. Drizzle the remaining 2 tablespoons olive oil into a 9×13-inch baking dish and use your hand to evenly coat the entire surface. Set aside.
  11. Roll the mixture into round, golf ball-size meatballs (about 1 1/2 inches), making sure to pack the vegetable mixture firmly.
  12. Place the balls in the prepared baking dish, allowing 1/4-inch of space between the balls and place them in even rows vertically and horizontally to form a grid.
  13. Roast for 30 minutes, or until the meatballs are firm and cooked through.
  14. Allow the meatballs to cool for 5 minutes in the baking dish before serving.

Nutrition Facts

Calories96kcal
Protein21.52%
Fat33.78%
Carbs44.7%

Properties

Glycemic Index
11.15
Glycemic Load
1.37
Inflammation Score
-7
Nutrition Score
7.6186956244966%

Flavonoids

Cyanidin
0.03mg
Catechin
0.04mg
Apigenin
2.17mg
Luteolin
0.13mg
Isorhamnetin
0.25mg
Kaempferol
0.06mg
Myricetin
0.15mg
Quercetin
1.03mg
Gallocatechin
0.02mg

Nutrients percent of daily need

Calories:96.17kcal
4.81%
Fat:3.67g
5.65%
Saturated Fat:0.78g
4.85%
Carbohydrates:10.93g
3.64%
Net Carbohydrates:6.47g
2.35%
Sugar:1.18g
1.31%
Cholesterol:20.05mg
6.68%
Sodium:222.13mg
9.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.26g
10.52%
Vitamin K:19.13µg
18.22%
Folate:71.57µg
17.89%
Fiber:4.46g
17.85%
Vitamin A:847.01IU
16.94%
Manganese:0.25mg
12.57%
Vitamin B1:0.15mg
9.88%
Phosphorus:96.29mg
9.63%
Iron:1.4mg
7.78%
Selenium:4.52µg
6.45%
Copper:0.13mg
6.39%
Vitamin B2:0.1mg
6.07%
Potassium:208.72mg
5.96%
Zinc:0.89mg
5.93%
Vitamin B6:0.11mg
5.62%
Magnesium:22.39mg
5.6%
Vitamin B5:0.51mg
5.1%
Vitamin B3:0.86mg
4.28%
Vitamin C:3.44mg
4.17%
Calcium:34.97mg
3.5%
Vitamin E:0.5mg
3.31%
Vitamin B12:0.08µg
1.27%
Source:Epicurious