Lentil and Walnut “Meatballs” with Tomato Basil Sauce
Easy Recipe, Fancy Taste
Hey there, Wellkulå Friend!
These Lentil & Walnut “Meatballs” are a plant-based twist on a classic comfort food — hearty, flavorful, and packed with longevity-supporting nutrients. Lentils and walnuts combine to create a rich, umami texture that’s both satisfying and protein-rich, while the Tomato Basil Sauce brings vibrant Mediterranean flavor and antioxidant power. Perfect for pairing with zucchini noodles, gluten-free pasta, or a bed of quinoa for a nourishing, gut-loving meal that supports cellular health and hormone balance.
#Cellcare ingredient health benefits
LENTILS | PLANT-BASED PROTEIN & GUT SUPPORT
Lentils are a powerful source of plant-based protein and fiber, helping stabilize blood sugar and nourish the gut microbiome. Their folate, iron, and polyphenol content support energy production, cardiovascular health, and detoxification — essential for longevity and vitality.
WALNUTS | OMEGA-3 FOR BRAIN & HEART HEALTH
Walnuts are rich in alpha-linolenic acid (ALA), a plant-based omega-3 that supports brain and heart health. They also contain antioxidants and polyphenols that reduce inflammation, balance cholesterol, and protect against cellular aging.
TOMATOES | ANTIOXIDANT & LYCOPENE-RICH
Tomatoes are bursting with lycopene, a powerful antioxidant that supports skin health, heart health, and cellular repair. When cooked, lycopene becomes more bioavailable — making tomato sauce a deliciously smart choice for long-term wellness.
BASIL | DETOXIFYING & ADAPTOGENIC HERB
Basil not only adds freshness but also contains eugenol and adaptogenic compounds that reduce oxidative stress, support liver function, and calm the nervous system — helping your body stay in balance through daily stressors.
WELLKHANA KITCHEN RECIPE
Ingredients:
For the “Meatballs”
1 cup cooked green or brown lentils
1 cup raw walnuts
1 small onion, finely chopped
2 cloves garlic, minced
2 tablespoons ground flaxseed + 5 tablespoons water (flax egg)
1 tablespoon tamari or coconut aminos
1 tablespoon tomato paste
1 teaspoon smoked paprika
1 teaspoon dried oregano
½ teaspoon ground cumin
Sea salt & black pepper, to taste
Olive oil, for baking or sautéing
For the Tomato Basil Sauce
1 tablespoon olive oil
2 cloves garlic, minced
1 can (14 oz) crushed tomatoes
1 tablespoon tomato paste
½ teaspoon sea salt
¼ teaspoon red pepper flakes (optional)
¼ cup fresh basil, chopped
Freshly ground black pepper, to taste
Instructions:
1. Prepare the Flax Egg | In a small bowl, mix ground flaxseed with water and let it sit for 10 minutes to thicken.
2. Make the “Meatball” Mixture | In a food processor, pulse walnuts until finely ground. Add lentils, onion, garlic, tamari, tomato paste, and spices. Pulse until the mixture is combined but still has texture — you don’t want it too smooth. Stir in the flax egg.
3. Shape & Bake | Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. Scoop and roll the mixture into 1 ½-inch balls (about 12–15). Lightly brush or spray with olive oil. Bake for 20–25 minutes, flipping halfway through, until golden and firm.
4. Make the Sauce | While the “meatballs” bake, heat olive oil in a skillet over medium heat. Add garlic and sauté until fragrant. Stir in crushed tomatoes, tomato paste, salt, and red pepper flakes. Simmer for 10–12 minutes. Add fresh basil and black pepper at the end.
5. Combine & Serve | Toss the baked lentil-walnut “meatballs” in the tomato basil sauce. Serve over spiralized zucchini, gluten-free pasta, or quinoa. Garnish with extra basil and a sprinkle of nutritional yeast for a cheesy touch.
Optional Garnishes:
Fresh basil or microgreens
Nutritional yeast or hemp seeds
Chili flakes for a little heat
Drizzle of cold-pressed olive oil
Easy, Delicious, and Nutritious
These Lentil & Walnut “Meatballs” are a nourishing plant-based dinner that’s hearty, heart-healthy, and gut-friendly. High in protein, fiber, omega-3s, and antioxidants, this meal supports your cells, nervous system, and overall longevity. Perfect for meal prep or a cozy dinner with loved ones.
Until next time,
Dr. Monisha
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by Dr. Monisha Bhanote
✅ EVIDENCE-INFORMED REVIEWED ARTICLE
