Sweet Potato Lentil Balls
Serve up some veggies with this simple sweet potato recipe that packs a protein punch using a pantry staple, lentils!
It always seems like I’m trying to add more veggies to Hudson’s diet and, while he’s not the kind of kid to pick up a piece of broccoli or sweet potato on its own when I get creative with them, I have much better luck! I’m calling this recipe a big success since he ate two sweet potato lentil balls in one sitting! And if you’ve seen my Instagram lately, you know that not only is getting veggies in a struggle, just getting him to sit down to eat is a struggle.
Fun fact: a fellow mama inspired this recipe! I saw her making these on Instagram for her twin boys who have multiple food allergies, and she shared the recipe with me. I ended up not adding any cheese to this recipe however, she uses dairy free cheese for her kiddos. If your starting to introduce allergens, you need extra calories, or your child simply loves cheese, adding shredded cheese of your choice is a great option.
There are a few ingredients that require prep (like the sweet potatoes, rice, and lentils) but, you can cook them simultaneously on the stove top and it doesn’t add extra time!
Nutrition Spotlight: Lentils
Lentils are one of those foods I always have stocked in my pantry. Why? Because they contain tons of health benefits, a great non-protein meat alternative, they are easy to cook, and a simple healthy addition to meals for kids.
Lentils are part of the legume family, like chickpeas, beans, and peas, and come in colorful varieties like red, green, and black. Lentils have a somewhat nutty flavor and are versatile. You can use them in soups, veggie burgers, curries, or even desserts!
4 Health Benefits of Lentils For Kids
1. High in fiber
Lentils contain both soluble and insoluble fiber. Fiber helps keep their gut happy–think healthy poops! The fiber soaks up water along the GI tract, bulking up stool, preventing constipation, and diarrhea.
2. Plant-based iron
Iron is a key nutrient for growing kids. Iron is essential for red blood cell production and transporting oxygen to virtually every cell and tissue throughout the body. Lentils contain non-heme iron (from plants), which can help prevent iron-deficiency anemia and promote healthy growth and development in your child. Lentils are also a great source of vitamin C, which helps their bodies absorb iron.
3. High protein value
Lentils are one of the most abundant plant-based sources of protein with one cup of cooked lentils containing about 17 grams of protein. They are a great alternative to meat-based sources of protein.
4. Healthy heart
Research has shown that the consumption of beans may reduce heart disease risk. With its high amount of fiber and other nutrients, lentils, which are in the bean family, may have a positive effect on your child’s heart (1).
Sweet Potato Lentil Balls
Ingredients
- 1 cup sweet potato, cooked (about 1 large sweet potato)
- 1 cup rice, cooked
- 1/2 cup lentils, cooked
- 2 tsp garlic powder
- 1/2 cup Italian breadcrumbs
- optional: handful of shredded mozzarella cheese or dairy free shredded cheese.
Instructions
- Preheat over to 350 degrees fahrenheit.
- For the sweet potato: Peel and steam until soft enough to mash. Cut into cubes for faster cooking!
- For the rice: Bring 2 cups of water to a boil, add 1 cup uncooked rice. Bring water back to a simmer, lower heat, cover, and cook 15-20 minutes, or until rice is tender and water is absorbed.note: this will make approximately 3 cups of rice so, save the extra for another meal!
- For the lentils: Add 1 cup of dried lentils and 2 cups of water in a small saucepan. Bring the water to a rapid simmer, reduce heat (keeping a very low simmer), and cook uncovered for 20-30 minutes, until tender and no longer crunchy. Add more water if needed, making sure the lentils are just barely covered.
- In a large mixing bowl, add sweet potatoes and mash using a potato masher or fork until most of the lumps are gone. Add rice, lentils, garlic powder, and mix together.
- In another bowl, add breadcrumbs.
- Take about 1 tablespoon of the sweet potato mixture and form into a ball. Roll in bread crumbs and place on a baking sheet. Continue this process until the mixture is gone (about 20-22 balls).
- Place sweet potato balls in the oven and cook for 25 minutes. Let cool 5-10 minutes before serving.
Enjoy!
I can’t wait to see you try it!
Make sure you tag me on Instagram @firstbitesnutrition when you make these! Serve these sweet potato lentil balls as part of a meal, or even pop in the microwave and warm for a snack. They can also easily be made into a log shape for easier grabbing for the younger ones.
Need more meal and snack ideas? Grab the meal plan bundle here for tons of ideas, tips, and tricks on how to meal plan with ease for your whole family.
Grace is a Dietitian in pediatric nutrition, Mom of two, and founder of First Bites Nutrition. In her work, she teaches parents how to raise a happy, healthy eater for life using evidence-based feeding practices and mindful eating methods to transform their child’s relationship with food, have less mealtime stress, and feel confident in feeding their kids.