Name: italian freekeh “meatballs”
Ingredients: 1 cup dry cracked freekeh (such as Greenwheat, Freekehlicious, or Freekeh Foods); 2 2/3 cups low-sodium vegetable broth; 3/4 cup plain dry whole grain breadcrumbs; 3/4 cup grated Romano cheese; 1 medium uncooked Yukon gold potato with peel, coarsely grated; 1 medium red onion, coarsely grated; 3 large garlic cloves, minced; 1/2 cup chopped fresh basil; 3 large organic eggs, lightly beaten; 1 teaspoon sea salt, or to taste; 1/2 teaspoon dried hot pepper flakes, or to taste; 1/4 teaspoon fennel seeds; Organic olive oil cooking spray

Ingredients

Units Scale

1 cup dry cracked freekeh (such as Greenwheat, Freekehlicious, or Freekeh Foods)
2 2/3 cups low-sodium vegetable broth
3/4 cup plain dry whole grain breadcrumbs
3/4 cup grated Romano cheese
1 medium uncooked Yukon gold potato with peel, coarsely grated
1 medium red onion, coarsely grated
3 large garlic cloves, minced
1/2 cup chopped fresh basil
3 large organic eggs, lightly beaten
1 teaspoon sea salt, or to taste
1/2 teaspoon dried hot pepper flakes, or to taste
1/4 teaspoon fennel seeds
Organic olive oil cooking spray

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Instructions

In a medium saucepan, add the cracked freekeh and broth. Bring to a boil over high heat. Stir, reduce heat to low, cover, and simmer until fully cooked and liquid is absorbed, about 22 to 25 minutes. Set aside to cool, uncovered, about 30 minutes. Then chill the cooked freekeh in the refrigerator until ready to use. (Tip: Do this step a day in advance.)
Add the chilled freekeh to a large bowl and stir to break apart the grains. Add the breadcrumbs, cheese, potato, onion, garlic, basil, eggs, salt, hot pepper flakes, and fennel seeds and stir to combine well. Chill this mixture in the refrigerator, at least 30 minutes.
Preheat the oven to 400°F. Firmly from mixture by hand into 25 meatballs, about 1/4 cup each. (Note: If additional moistness is necessary, add an additional egg to the meatball mixture.) Place meatballs onto a large unbleached parchment paper-lined baking sheet. Generously spritz the meatballs with olive oil cooking spray. (Tip: Fill a culinary spray bottle with extra-virgin olive oil.) Alternatively, lightly brush with extra-virgin olive oil.
Bake until cooked through and browned, about 45 minutes, gently flipping over meatballs halfway through the baking process. Serve as desired with pasta and sauce of choice.

Notes

Per serving: 290 calories, 9g total fat, 3.5g saturated fat, 0g trans fat, 100mg cholesterol, 720mg sodium, 38g total carbohydrate, 7g dietary fiber, 3g sugars, 13g protein

Nutrition

Serving Size: 5 meatballs