How to Make Flavorful Vegan Lentil Meatballs

Simple Summary

These hearty vegan meatballs are packed with protein-rich lentils and savory herbs, offering a delicious plant-based alternative to traditional meatballs that even non-vegans will love.

Recipe Details

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Total Time: 50 minutes
• Servings: 4 (about 16-20 meatballs)
• Difficulty: Intermediate

Ingredients

• 2 cups cooked green or brown lentils
• 1 cup rolled oats
• 1/2 cup breadcrumbs
• 1/4 cup nutritional yeast
• 1/4 cup finely chopped fresh parsley
• 1/4 cup finely chopped onion
• 3 cloves garlic, minced
• 2 tablespoons tomato paste
• 2 tablespoons olive oil
• 1 tablespoon soy sauce or tamari
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons ground flaxseed mixed with 5 tablespoons water (flax egg)

Instructions

1. Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.

2. In a small bowl, mix the ground flaxseed with water to create a flax egg. Set aside for 5 minutes to thicken.

3. In a food processor, pulse the cooked lentils until they are mashed but still have some texture.

4. Transfer the lentils to a large mixing bowl and add the rolled oats, breadcrumbs, nutritional yeast, parsley, onion, garlic, tomato paste, olive oil, soy sauce, oregano, basil, smoked paprika, salt, and pepper.

5. Add the flax egg to the bowl and mix all ingredients thoroughly until well combined.

6. Let the mixture rest for 10 minutes to allow the oats to absorb some moisture.

7. Using your hands or an ice cream scoop, form the mixture into golf ball-sized meatballs (about 2 tablespoons each).

8. Place the meatballs on the prepared baking sheet, leaving some space between each.

9. Bake for 25-30 minutes, flipping the meatballs halfway through, until they are golden brown and firm to the touch.

10. Remove from the oven and let cool for 5 minutes before serving.

Chef's Notes

• For a gluten-free version, use gluten-free oats and replace breadcrumbs with almond flour.
• These meatballs can be pan-fried for a crispier exterior. Heat olive oil in a skillet over medium heat and cook the meatballs for 3-4 minutes per side.
• Store leftover meatballs in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.
• For a firmer texture, refrigerate the mixture for 30 minutes before shaping into balls.
• Experiment with different herbs and spices to customize the flavor profile to your liking.

Nutritional Info

Per serving (4-5 meatballs): Approximately 300 calories, 15g protein, 40g carbohydrates, 10g fiber, 12g fat (mostly healthy fats from olive oil and flaxseed). These meatballs are an excellent source of plant-based protein, fiber, and iron. They also provide essential vitamins and minerals from the lentils and nutritional yeast.

Serving Suggestions

• Serve these vegan meatballs over whole grain pasta with marinara sauce for a classic Italian-inspired meal.
• Create meatball subs by placing them in whole grain rolls with vegan cheese and marinara sauce.
• Pair with a side of roasted vegetables or a fresh green salad for a balanced meal.
• For a Mediterranean twist, serve with tzatziki sauce (made with vegan yogurt) and warm pita bread.
• These meatballs also work great as appetizers - serve with toothpicks and a side of vegan BBQ sauce or sweet chili sauce for dipping.