Description
These Vegetarian Lentil Meatballs are a flavorful and satisfying alternative to traditional meatballs. Packed with protein and savory Italian seasonings, they are perfect for a meatless meal.
Ingredients
Scale
Main Meatball Mixture:
- 1 cup dried brown or green lentils (or 2 1/2 cups cooked)
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese (optional)
- 2 tablespoons tomato paste
- 1 tablespoon soy sauce
- 1 teaspoon dried Italian seasoning
- 1/4 teaspoon red pepper flakes (optional)
- 1 large egg (or flax egg for vegan)
- Salt and pepper to taste
- Chopped parsley for garnish
Instructions
- Cook Lentils: If using dried lentils, rinse and simmer them in 2 1/2 cups of water for 20–25 minutes, or until tender. Drain and let cool slightly.
- Sauté Onion and Garlic: In a skillet over medium heat, warm the olive oil and sauté the onion until soft, about 5 minutes. Add garlic and cook for another 30 seconds.
- Prepare Meatball Mixture: In a food processor, combine the lentils, sautéed onion and garlic, breadcrumbs, Parmesan (if using), tomato paste, soy sauce, Italian seasoning, red pepper flakes, egg, salt, and pepper. Pulse until the mixture is combined but still textured—not completely smooth. Refrigerate for 15–20 minutes to firm up.
- Bake Meatballs: Preheat the oven to 400°F. Line a baking sheet with parchment paper. Roll the mixture into 1 1/2-inch balls and place on the baking sheet. Bake for 20–25 minutes, turning halfway through, until firm and golden brown.
- Serve: Serve with marinara sauce, pasta, or in subs.
Notes
- Make vegan by using a flax egg and skipping the Parmesan.
- Great for meal prep—these freeze and reheat well.
Nutrition
- Serving Size: 5 meatballs
- Calories: 220
- Sugar: 3g
- Sodium: 320mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 35mg
