Vegan Green Lentil Meatballs

Ingredients:

  • 1 cup green lentils, rinsed and drained
  • 2 1/2 cups water or vegetable broth
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup breadcrumbs (ensure they are vegan)
  • 1/4 cup nutritional yeast
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon ground flaxseed mixed with 3 tablespoons water (flax egg)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Olive oil spray (for baking)

Instructions:

  1. Cook the Lentils:
    • In a medium saucepan, combine the green lentils and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender and most of the liquid is absorbed. Drain any excess liquid and set aside.
  2. Prepare the Flax Egg:
    • In a small bowl, mix the ground flaxseed with water and let it sit for 5-10 minutes until it thickens.
  3. Sauté the Vegetables:
    • In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
  4. Mix the Ingredients:
    • In a large mixing bowl, combine the cooked lentils, sautéed onion and garlic, breadcrumbs, nutritional yeast, chopped parsley, flax egg, dried oregano, dried basil, smoked paprika, salt, and black pepper. Mix well until all the ingredients are thoroughly combined.
  5. Form the Meatballs:
    • Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
    • Using your hands, form the mixture into 1-inch meatballs and place them on the prepared baking sheet.
  6. Bake the Meatballs:
    • Lightly spray the meatballs with olive oil spray to help them brown.
    • Bake in the preheated oven for 20-25 minutes, turning halfway through, until the meatballs are firm and golden brown.
  7. Serve:
    • Serve the lentil meatballs with your favorite marinara sauce and pasta, in a sub sandwich, or as an appetizer with dipping sauce.

Tips:

  • Make Ahead: You can make these meatballs ahead of time and store them in the refrigerator for up to 3 days or freeze them for up to 3 months.
  • Gluten-Free: Use gluten-free breadcrumbs to make this recipe gluten-free.
  • Texture: For a smoother texture, you can lightly mash the lentils with a fork or potato masher before mixing them with the other ingredients.

Nutritional Information (per serving, based on 4 servings):

  • Calories: Approximately 200 kcal
  • Protein: 10g
  • Carbohydrates: 30g
  • Fat: 6g
  • Fiber: 10g
  • Sodium: 300mg

Enjoy your vegan Green Lentil Meatballs!

Ingredients:

  • 1 cup green lentils, rinsed and drained
  • 2 1/2 cups water or vegetable broth
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 cup breadcrumbs (ensure they are vegan)
  • 1/4 cup nutritional yeast
  • 1/4 cup chopped fresh parsley
  • 1 tablespoon ground flaxseed mixed with 3 tablespoons water (flax egg)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Olive oil spray (for baking)

Instructions:

  1. Cook the Lentils:
    • In a medium saucepan, combine the green lentils and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender and most of the liquid is absorbed. Drain any excess liquid and set aside.
  2. Prepare the Flax Egg:
    • In a small bowl, mix the ground flaxseed with water and let it sit for 5-10 minutes until it thickens.
  3. Sauté the Vegetables:
    • In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook until softened, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
  4. Mix the Ingredients:
    • In a large mixing bowl, combine the cooked lentils, sautéed onion and garlic, breadcrumbs, nutritional yeast, chopped parsley, flax egg, dried oregano, dried basil, smoked paprika, salt, and black pepper. Mix well until all the ingredients are thoroughly combined.
  5. Form the Meatballs:
    • Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
    • Using your hands, form the mixture into 1-inch meatballs and place them on the prepared baking sheet.
  6. Bake the Meatballs:
    • Lightly spray the meatballs with olive oil spray to help them brown.
    • Bake in the preheated oven for 20-25 minutes, turning halfway through, until the meatballs are firm and golden brown.
  7. Serve:
    • Serve the lentil meatballs with your favorite marinara sauce and pasta, in a sub sandwich, or as an appetizer with dipping sauce.

Tips:

  • Make Ahead: You can make these meatballs ahead of time and store them in the refrigerator for up to 3 days or freeze them for up to 3 months.
  • Gluten-Free: Use gluten-free breadcrumbs to make this recipe gluten-free.
  • Texture: For a smoother texture, you can lightly mash the lentils with a fork or potato masher before mixing them with the other ingredients.

Nutritional Information (per serving, based on 4 servings):

  • Calories: Approximately 200 kcal
  • Protein: 10g
  • Carbohydrates: 30g
  • Fat: 6g
  • Fiber: 10g
  • Sodium: 300mg

Enjoy your vegan Green Lentil Meatballs!