Vegan Lentil Meatballs are a delicious, healthy alternative to traditional meatballs. Made with cooked lentils, breadcrumbs, and a blend of savory spices, these meatballs are perfect for adding protein and fiber to your meals. They can be served with marinara sauce over pasta, used in a sub sandwich, or simply enjoyed on their own!

Ingredients:

  • For the meatballs:
    • 1 cup cooked green or brown lentils (about 1/2 cup dried lentils)
    • 1/2 cup breadcrumbs (use gluten-free if needed)
    • 1/4 cup ground flaxseed (or chia seeds for binding)
    • 1/2 cup grated carrot (for added texture and flavor)
    • 2 cloves garlic, minced
    • 1/4 cup onion, finely chopped
    • 2 tbsp tomato paste
    • 2 tbsp nutritional yeast (optional, for a cheesy flavor)
    • 1 tsp dried oregano
    • 1 tsp dried basil
    • 1/2 tsp smoked paprika (optional)
    • Salt and pepper, to taste
    • 1-2 tbsp olive oil (for frying)
  • For serving:
    • Marinara sauce (store-bought or homemade)
    • Fresh basil or parsley, chopped (optional, for garnish)

Instructions:

  1. Prepare the lentils:
    • If you’re using dried lentils, rinse them well and cook according to package instructions. Typically, you’ll simmer 1/2 cup of dried lentils in 1 1/2 cups of water for about 20-25 minutes until tender. Drain any excess water and let them cool slightly.
  2. Make the lentil mixture:
    • In a large mixing bowl, mash the cooked lentils using a fork or potato masher until most of the lentils are mashed, but a few whole ones remain for texture. Alternatively, you can pulse the lentils in a food processor a few times for a chunkier texture.
    • Add the breadcrumbs, ground flaxseed, grated carrot, minced garlic, chopped onion, tomato paste, nutritional yeast, oregano, basil, smoked paprika, salt, and pepper. Mix everything well until combined. If the mixture feels too dry, add a small splash of water; if it’s too wet, add more breadcrumbs until it holds together.
  3. Form the meatballs:
    • With your hands, roll the lentil mixture into 1 to 1 1/2-inch meatballs. You should get about 12-15 meatballs, depending on the size.
  4. Cook the meatballs:
    • Heat 1-2 tablespoons of olive oil in a large skillet over medium heat. Once hot, add the lentil meatballs and cook for 3-4 minutes on each side, turning them gently until all sides are golden brown and crispy. You may need to do this in batches to avoid overcrowding the pan.
    • Alternatively, you can bake the meatballs at 375°F (190°C) on a parchment-lined baking sheet for 20-25 minutes, flipping halfway through, until they’re golden and firm.
  5. Serve:
    • Once cooked, remove the meatballs from the skillet or oven. Serve them with marinara sauce, either over pasta, in a sub sandwich, or on their own as a snack.
    • Garnish with fresh chopped basil or parsley for extra flavor.

Nutrition (per serving, approximate):

  • Calories: 180-220 kcal (for about 4 meatballs)
  • Carbohydrates: 30-35g
  • Protein: 8-10g
  • Fat: 6-8g (depending on oil used)
  • Fiber: 7-9g
  • Sodium: 400-500mg (depends on salt and tomato paste)

Note: Nutritional values may vary depending on the size of the meatballs and the specific ingredients used.

Why You’ll Love It:

  • Hearty & Satisfying: These lentil meatballs are filling and packed with plant-based protein and fiber.
  • Versatile: You can enjoy them with pasta, in sandwiches, or as a snack, and they work well with a variety of sauces.
  • Easy to Make: With basic pantry ingredients and simple steps, these meatballs come together quickly and can even be made ahead.
  • Flavorful & Nutritious: The blend of herbs, spices, and vegetables gives these meatballs a delicious, savory taste, while lentils provide essential nutrients.