Einkhorn Mushroom Meatball and Penne
For a protein boost with immune, brain, gut, and cardio-metabolic nourishment
Mushroom tempeh meatballs served with einkhorn penne and fennel
This delicious meatball and pasta dinner is a wonderful way to celebrate the beauty of Einkhorn flour, the world’s oldest cultivated wheat. It has never been hybridized or altered by modern farming, which means:
Easier Digestion: Modern wheat has 42 chromosomes, but einkorn only has 14. This gives it a simpler gluten structure that is much easier for many people to digest.
High Nutrition: It is packed with protein, healthy fats, and powerful antioxidants (like lutein) that reduce inflammation.
Low Glycemic Index: It breaks down slower in your body. This helps prevent sudden blood sugar spikes.
As these meatballs are made with whole wheat einkhorn flour, shiitake and lion’s mane mushrooms, and tempeh, they are jam-packed with protein, beta-glucans, and various compounds that support cognitive, gut, cardio-metabilic, and immune health. And combined with fennel, this unique flavor and texture combination is superfood alternative to your traditional meatball.
Makes 4-6 servings
Ingredients & Prep
10oz Shiitake
8oz Lions mane
8oz Tempeh
1 Onion
1 fennel bulb with stalks and fronds
Olive oil for sautéing
1/2 lemon, juiced and zested
1 tsp Onion powder
1 tsp Garlic powder
2 tbsp Garlic paste
2 c vegetable broth
1.5 tsp Salt
.5 tsp Pepper
1/2c Einkorn flour
9oz package Einkorn penne pasta
1 tbsp butter (optional)
3 eggs
Steps
Pulse mushrooms and tempeh in a blender in batches until shredded
Thinly slice fennel stalks and dice fennel fronds and set aside together in a small bowl. Add to the bowl the zest and juice of one lemon. Finely dice fennel bulbs.
In a large bowl, combine diced fennel bulb with tempeh, mushrooms, flour, eggs, salt, pepper, garlic powder, onion powder.
Form the mixture into firm golf balls and place on a parchment lined baking sheet at 375°F for 20 minutes.
Boil salted water for pasta and cook as instructed.
Sauté thinly sliced onions in a large cast iron pan with olive oil and add the meat balls, allowing them to sear.
Add 1-2 cups of broth and garlic paste, reduce to low heat and allow to simmer for 10-15m, occasionally turning meatballs to thoroughly baste.
Once pasta is ready, reserve about a cup of pasta water and strain. Then add pasta and reserved pasta water to the pan with the meatballs. And simmer until desired sauce thickness.
Just before serving, add bowl of fennel fronds and stalks and lemon, along with a knob of butter or splash of olive oil
If you are seeing some of these medicinal herbs for the first time and don’t know where to get them, here are some of my favorite trusted sources!
Your local farms!
Jovial Foods (Organic Einkorn Flour)
