Savory Veggie Power Balls
Transform your snack or meal time with these Savory Veggie Power Balls. Packed with protein-rich lentils and wholesome vegetables, these delightful rice balls are not only nutritious but also bursting with flavor. Easy to prepare, they make a fantastic appetizer, lunch option, or even a delightful addition to a picnic. Kids and adults alike will love these veggie-packed bites, which can be customized with your favorite spices or sauces. Serve them warm alongside a fresh green salad or your favorite dipping sauce for an extra punch!
N/A
Servings
N/A
Calories
16
Ingredients
Ingredients
lentils
1/4 cup (rinsed)
rice
1/4 cup (cooked)
onion
1/2 (chopped)
tomato
1 (chopped)
mushroom
1/4 cup (chopped)
green bell pepper
1/4 cup (chopped)
cauliflower
1/4 cup (chopped and steamed)
soy sauce
1/2 teaspoon
liquid smoke
3-5 drops
salt
1/2 teaspoon
pepper
1/4 teaspoon
paprika
1/4 teaspoon
cumin
1/4 teaspoon
crushed hot pepper
1/8 teaspoon
oatmeal
1/3 cup
garlic and herb seasoning
1/4 teaspoon ((no salt))
Instructions
1
Begin by cooking the rice and lentils together in a pot of water until both are tender, approximately 30 minutes. Drain any excess water.
2
In a large skillet, add a spritz of non-stick cooking spray or a drizzle of olive oil over medium heat. Sauté the chopped onion until it becomes translucent and tender, about 5 minutes.
3
Add the chopped tomatoes, mushrooms, green bell pepper, and steamed cauliflower to the skillet. Cook this mixture until all the vegetables are very soft, about 20-25 minutes, stirring occasionally. If the pan becomes dry, add a splash of water as needed.
4
In a mixing bowl, combine the hot rice and lentils with the sautéed vegetable mixture. Use a fork or potato masher to mash everything together until well combined.
5
Incorporate the remaining ingredients: soy sauce, liquid smoke, salt, pepper, paprika, cumin, crushed hot pepper, oatmeal, and garlic and herb seasoning. Mix thoroughly until everything is evenly distributed.
6
Shape the mixture into 10 balls or form them into 4 patties for veggie burgers. Place them on a plate and refrigerate for at least 30 minutes to help them hold their shape.
7
Heat a skillet over medium heat and add a small amount of oil. Fry the rice balls or patties in batches, turning frequently until they are golden brown and crispy on the outside, about 3-5 minutes per side.
8
Serve these Savory Veggie Power Balls warm with a side of green salad or your favorite dipping sauce for a satisfying meal.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are Savory Veggie Power Balls?
They are nutritious bites made from protein-rich lentils, rice, and wholesome vegetables that can be served as snacks, appetizers, or meals.
What is the primary protein source in this recipe?
The main protein source is 1/4 cup of rinsed lentils.
How many power balls does this recipe yield?
The recipe makes approximately 10 balls.
Can I make veggie burgers with this mixture?
Yes, the mixture can be formed into 4 patties for veggie burgers instead of 10 balls.
How long does it take to cook the rice and lentils?
The rice and lentils should be cooked together for approximately 30 minutes until tender.
What vegetables are included in the Savory Veggie Power Balls?
The recipe includes onion, tomato, mushroom, green bell pepper, and steamed cauliflower.
How should the cauliflower be prepared?
The cauliflower should be chopped and steamed before being added to the skillet.
How long should the vegetable mixture cook in the skillet?
The vegetable mixture should cook for about 20-25 minutes until all vegetables are very soft.
What should I do if the pan becomes dry while cooking the vegetables?
You can add a splash of water as needed to prevent the vegetables from sticking or burning.
How do I combine the rice and vegetable mixture?
Combine the hot rice and lentils with the sauteed vegetables in a bowl and use a fork or potato masher to mash them together.
What binding agent is used to hold the balls together?
The recipe uses 1/3 cup of oatmeal as a binder.
What seasonings are used for flavor?
Seasonings include soy sauce, liquid smoke, salt, pepper, paprika, cumin, crushed hot pepper, and garlic and herb seasoning.
How much liquid smoke is required?
The recipe calls for 3-5 drops of liquid smoke.
Why is it necessary to refrigerate the mixture before cooking?
Refrigeration for at least 30 minutes helps the balls or patties hold their shape during the frying process.
How long should the balls be refrigerated?
They should be refrigerated for at least 30 minutes.
How are the power balls cooked?
They are fried in a skillet over medium heat with a small amount of oil.
How long does it take to fry the balls?
Fry them for 3-5 minutes per side until they are golden brown and crispy.
Are these veggie balls suitable for kids?
Yes, kids and adults alike will love these veggie-packed bites.
Can I customize the recipe?
Yes, you can customize them with your favorite spices or dipping sauces.
What are some serving suggestions?
Serve them warm with a side of fresh green salad or your favorite dipping sauce.
Is this recipe vegetarian?
Yes, the recipe is entirely vegetarian and plant-based.
How much onion is needed?
The recipe requires 1/2 of a chopped onion.
Is the garlic and herb seasoning salted?
No, the recipe specifies using a no-salt garlic and herb seasoning.
What type of bell pepper is used?
The recipe calls for 1/4 cup of chopped green bell pepper.
Is this recipe good for meal prep?
Yes, it is tagged for meal prep and is easy to prepare in advance.
Can these be served cold?
While the recipe suggests serving them warm, they are also a delightful addition to a picnic.
What is the texture of the finished power balls?
They are golden brown and crispy on the outside while being soft and savory on the inside.
How much cumin is in the recipe?
The recipe uses 1/4 teaspoon of cumin.
Can I make these gluten-free?
Yes, if you use certified gluten-free oatmeal and gluten-free soy sauce (tamari).
What size should the tomato be?
The recipe calls for 1 whole chopped tomato.