Spicy Mushroom and Lentil Balls

By
Vicki Shanta Retelny, RDN
Vicki Shanta Retelny, RDN, is a nationally-recognized lifestyle nutrition expert, speaker, writer, culinary and media consultant.
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Vicki Shanta Retelny, RDN
Updated on September 20, 2019
mushroom and lentil balls

Vicki Shanta Retelny, RDN
Total Time: 40 min
Prep Time: 30 min
Cook Time: 10 min
Servings: 4 (3 balls each)

Nutrition Highlights (per serving)

150 calories
3g fat
21g carbs
11g protein
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Nutrition Facts
Servings: 4 (3 balls each)
Amount per serving  
Calories 150
% Daily Value*
Total Fat 3g 4%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 444mg 19%
Total Carbohydrate 21g 8%
Dietary Fiber 8g 29%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 11g  
Vitamin D 0mcg 0%
Calcium 29mg 2%
Iron 4mg 22%
Potassium 494mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This vegetarian dish is loaded with meaty flavor from both mushrooms and lentils. Packed with fiber and plant-based protein, lentils fill you up with good quality calories and keep blood sugar levels in control. Diets higher in lentils have been shown to help boost heart health and longevity. The legume also provides potassium for blood pressure control as well as folate, magnesium, and iron for total body health. 

Mushrooms are a low-calorie source of B-vitamins, as well as minerals like potassium. White button mushrooms, which are used in this recipe, offer a hearty, meatiness to dishes, which bodes well for heart health as it cuts down on eating red meat and lowers calories, saturated fat, and cholesterol in dishes.

Ingredients

  • 1 cup lentils, uncooked
  • 2 cups low-sodium vegetable broth
  • 1 cup white button mushrooms
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon curry powder
  • 1/4 cup low-sodium soy sauce
  • 1 teaspoon Sriracha
  • cooking spray

Preparation

  1. On the stovetop over high heat, place the broth and lentils in a medium pot. Bring to a boil and then turn down heat, cover, and simmer for 10 minutes or until liquid is absorbed. Stir and remove from heat.

  2. In a food processor, add the lentils, mushrooms, oil, curry, soy sauce and Sriracha. Pulse for 1 to 2 minutes or until well blended and texture is smooth.

  3. With a small scoop, dollop mixture into your hands and shape into small balls until all of the mixture is gone.

  4. Coat a skillet with cooking spray. Place mushroom and lentil balls into a skillet and lightly saute over medium-high heat for 5-10 minutes or until exterior is golden brown. Serve warm.

Ingredient Variations and Substitutions

Experiment with different types of mushrooms like portobello or baby bellas, which also provide a meaty taste.

Try using different variations of lentils (green lentils or red lentils) to adjust the flavor and texture.

Cooking and Serving Tips

Serve with cold, plain Greek yogurt, cucumber, and dill.

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