Red Lentil And Couscous Balls Recipe

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Red Lentil And Couscous Balls
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Ingredients:

Directions:

  1. Wash lentils
  2. Bring 3 cups water and lentils to a boil, skim off foam and lower heat and cook About 25 minutes until the lentils are almost cooked ( tender ) but not mushy
  3. Stir in tomato paste and chili.
  4. Place couscous in a large bowl, add hot lentil mixture, stir well and let stand all stand about 30 minutes
  5. In the meantime, finely chop the onion and fry in a little olive oil to soften but not brown.
  6. Add tomato paste and the spice mixture into the pan and blend well
  7. Add to the lentil cousous mixture
  8. Season mixture with salt, pepper and lemon juice to the grated lemon peel.
  9. Shape into 30 small balls, the size of small plums and place on a baking sheet lined with parcement paper
  10. Bake At about 180 degrees about 10-15 minutes or as needed to dry out the balls
  11. The balls should cooked firm, will fiemmore with chilling
  12. Cool and store in the refrigerator
  13. May be served warm or cold
  14. To serve: serve with condiments of choice such as a garlicky a tofu or yoghurt dip etc.
  15. Seasoning Variations to consider:
  16. Mid East Flair: add 1 tsp cumin, and some fresh cilantro
  17. Italian flair: add some chopped dried tomatoes, pitted black olives, chopped fresh basil, some , capers, chopped Parsley
  18. Chinese flair: : spring onions chopped, soy sauce, sesame oil
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 47.87 Kcal (200 kJ)
Calories from fat 1.37 Kcal
% Daily Value*
Total Fat 0.15g 0%
Sodium 2.31mg 0%
Potassium 96.16mg 2%
Total Carbs 9.06g 3%
Sugars 0.5g 2%
Dietary Fiber 2.45g 10%
Protein 2.55g 5%
Vitamin C 1.4mg 2%
Iron 0.7mg 4%
Calcium 8mg 1%
Amount Per 100 g
Calories 251.27 Kcal (1052 kJ)
Calories from fat 7.21 Kcal
% Daily Value*
Total Fat 0.8g 0%
Sodium 12.11mg 0%
Potassium 504.76mg 2%
Total Carbs 47.58g 3%
Sugars 2.62g 2%
Dietary Fiber 12.88g 10%
Protein 13.38g 5%
Vitamin C 7.3mg 2%
Iron 3.8mg 4%
Calcium 41.8mg 1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.5
    Points
  • 1
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • high fiber

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