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Dolores Borunda's
easycook.com
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Beef and Lentil
Balls with Tomato Sauce
Mixing lentils with the ground beef not only boosts the fiber
content of these meatballs,
but also adds to the flavor.
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Ingredients:
1 tablespoon olive
oil
2 onions, finely chopped
2 celery stalks, finely chopped
2 large carrots, finely chopped
16 ounces lean ground beef
Scant 1 cup (7ounces) brown lentils
14-ounce can plum tomatoes
2 tablespoons tomato paste
2 bay leaves
1 1/4 cups vegetable broth
3/4 cups dry red wine
2-3 tablespoons Worcestershire sauce
2 eggs
2 large handfuls of fresh
parsley, chopped
sea salt and ground black pepper
mashed potatoes and green salad,
to serve
For the tomato sauce
4 onions, finely chopped
two 14-ounce cans plum tomatoes
4 tablespoons dry red wine
3 fresh dill sprigs, finely chopped |
1. Start by making the
tomato sauce. Combine the onions, canned plum tomatoes and red
wine in a saucepan. Bring to a boil, lower the heat, cover the
pan and simmer for 30 minutes. Puree the mixture in a blender
or food processor, then return it to the saucepan and set it
aside.
2. Make the meatballs. Heat the oil in a large, heavy saucepan
and cook the chopped onions, celery and carrots for 5-10
minutes, or until the onions and carrots are softened but not
browned.
3. Add the ground beef and cook over high heat, stirring
frequently, until the meat is lightly browned.
4. Add the lentils, tomatoes, tomato paste, bay leaves,
vegetable broth and wine. Mix well and bring to a boil,
breaking up the tomatoes with a spoon. Lower the heat and
simmer for 20-30 minutes, until the liquid has been completely
absorbed. Remove the bay leaves, then stir the Worcestershire
sauce into the lentil mixture.
5. Remove the pan from the heat and add the eggs and parsley.
Season with salt and pepper and mix well, then allow the
mixture to cool. Meanwhile, pre heat the oven to 350 degrees.
6. Shape the beef mixture into neat balls, rolling them in
your hands. Arrange in an ovenproof dish and bake for 25
minutes. While the meatballs are baking, reheat the tomato
sauce. Just before serving, stir in the chopped dill. Pour the
tomato sauce over the meatballs and serve. Mashed potatoes and
salad make excellent accompaniments.
Nutrition Notes:
Per portion:
Calories 272
Fat, total 9.3g
Saturated fat 2.9g
Polyunsaturated fat 0.8g |
Monounsaturated fat 4.2g
Carbohydrate 9g
Sugar, total 11.5g
Starch 3.5g
Sodium 155mg
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