Meatballs
| Ingredient | English | 1x | 2x | 3x | 4x |
|---|---|---|---|---|---|
| Red Lentils | 1 cup dry, cooked and mashed (use a cup of cooked mashbase) | 200 g | 400 g | 600 g | 800 g |
| Onion | 1 medium, peeled and boiled | 150 g | 300 g | 450 g | 600 g |
| Potato | 1 medium, peeled and boiled | 200 g | 400 g | 600 g | 800 g |
| Garlic | 3 cloves | 9 g | 18 g | 27 g | 36 g |
| Chia Seeds | 1/4 cup, soaked in water | 40 g | 80 g | 120 g | 160 g |
| Fresh Parsley (or Cilantro) | 1 cup chopped | 30 g | 60 g | 90 g | 120 g |
| Soy Sauce (or Tamari) | 2 tbsp | 30 g | 60 g | 90 g | 120 g |
| All-Purpose Flour (or Chickpea Flour) | 1/2 cup | 60 g | 120 g | 180 g | 240 g |
| Paprika | 1 1/2 tsp | 4 g | 8 g | 12 g | 16 g |
| Ground Cumin | 1 tsp | 2.5 g | 5 g | 7.5 g | 10 g |
| Black Pepper | 1/2 tsp | 1 g | 2 g | 3 g | 4 g |
| Salt | 1 tsp | 5 g | 10 g | 15 g | 20 g |
| Olive Oil (for frying) | 2 tbsp | 30 mL | 60 mL | 90 mL | 120 mL |
Tomato Sauce
| Ingredient | English | 1x | 2x | 3x | 4x |
|---|---|---|---|---|---|
| Tomato Sauce / Passata | 2 cups | 480 mL | 960 mL | 1.44 L | 1.92 L |
| Olive Oil | 1 tbsp | 15 mL | 30 mL | 45 mL | 60 mL |
| Garlic | 1 clove, minced | 3 g | 6 g | 9 g | 12 g |
| Salt | 1/2 tsp | 2.5 g | 5 g | 7.5 g | 10 g |
| Black Pepper | 1/4 tsp | 0.6 g | 1.2 g | 1.8 g | 2.4 g |
Pantry swaps
| Original | Swap1 | Swap2 | Swap3 | Swap4 |
|---|---|---|---|---|
| Onion | 1 tablespoon dried minced onion | 1 teaspoon onion powder | 1/4 cup frozen chopped onion | |
| — | — | — | — | |
| Garlic | Garlic powder | |||
| 1 | 0.125 | |||
| Fresh Parsley (or Cilantro) | Parsley (for color only; flavor cannot be duplicated) | |||
| — | — | |||
| All-Purpose Flour (or Chickpea Flour) | 1 cup plus 3 tablespoons cake flour (not advised for cookies or quick breads) | 1 cup self-rising flour (omit baking powder and salt from recipe). Reader suggestion: 5/8 cup potato flour | 1-1/4 cups rye flour or coarsely ground whole-grain flour | 1 cup cornmeal |
| 1 | 1 | 1 | 1.25 | 1 |
| Paprika | Ground paprika | |||
| 1 | 0.5 | |||
| Black Pepper | Ground black pepper | |||
| 1 | 0.75 |
Vegetarian-friendly Israeli collab recipe for vegan lentil meatballs simmered in tomato sauce. The idea: a chunky red-lentil base (cooked with onion, potato and garlic, then mashed) makes the balls, which you fry until golden, then finish in a rich tomato sauce. Comfort food without meat or dairy.
This was reconstructed from the reel’s on-screen visuals; it had NO on-screen quantities (only bowls of ingredients) so ALL amounts are estimates – labeled as such, and the per-serving macros are estimates too.
Method
Soak the chia seeds in a little water; set them aside to gel (a few minutes).
Cook the lentil base: place the red lentils in a pan with the peeled onion and potato, add the garlic and enough water to cover, and cook until the lentils and vegetables are soft. Mash the potato and stir the whole mixture into a thick paste.
Transfer the cooked mash to a bowl and add the chopped herbs, soy sauce, flour, chia gel, paprika, cumin, black pepper, and salt. Mix until it holds together. Taste and adjust seasoning – this is your meatball, the amounts above are approximate.
Form small balls from the mixture and fry in olive oil until golden brown and slightly crisp on all sides.
Pour the tomato sauce over the fried meatballs in the pan, add the extra garlic and salt/pepper if you like, cover and simmer until the sauce reduces a little and the balls are cooked through.
Serve hot with the sauce spooned over.
Notes
Servings: 4. Per serving (ALL estimates – no source quantities were shown on screen, only ingredient visuals): about 440 kcal, 15 g protein, 22 g fat, 46 g carbs, 9 g fiber. Recalc from your actual amounts.
- Every amount in the tables above is an estimate reconstructed from the visuals. The reel showed no on-screen quantities, only the ingredients and steps. If the collab (ליב / לחיות טוב) or creator has exact amounts, substitute them; these get you close.
- chia acts as the binder (like egg in this vegan context).
- source_author left blank (creator not identified). Source is the reel URL.
Source: facebook.com/reel/970227082785801 – frame-extracted, all amounts estimated.
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