Here’s a tasty and hearty recipe for Vegan Lentil Meatballs. These are packed with flavor, easy to make, and perfect for serving with pasta, in a sub sandwich, or as a snack with dipping sauce.
Yield: 4 Servings
Ingredients:
For the Meatballs:
- 2 cups cooked lentils (green, brown, or black)
- 1/2 cup onion, finely chopped
- 2 cloves garlic, minced
- 1 cup oats, processed into flour (use gluten-free if necessary)
- 1 tablespoons ground flaxseeds (mixed with 3 tablespoons water to make a flax egg)
- 1/4 cup nutritional yeast (adds a cheesy flavor)
- 2 tablespoons tomato paste
- 1 tablespoon soy sauce or tamari (for gluten-free)
- 2 teaspoon dried oregano
- 2 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1/4 teaspoon smoked paprika
- 1 tsp salt
- 1/2 tsp black pepper
- 1-2 tablespoons olive oil (for frying or baking)
For the Tomato Sauce (optional):
- 2 cups marinara sauce (store-bought or homemade)
- 1 teaspoon dried basil (optional)
- 1 teaspoon dried oregano (optional)
Instructions:
1. Prepare the Flax Egg:
- In a small bowl, mix the ground flaxseeds with 3 tablespoons of water. Stir and let it sit for 5-10 minutes to thicken.
2. Prepare the Lentils:
- Cook the lentils according to package instructions. They should be tender and fully cooked. Drain any excess liquid.
3. Sauté the Onion and Garlic
- In a small skillet, heat oil over medium heat. Add the onion and cook for about 4-5 minutes.
- Add garlic and cook for an additional 1 minute.
- Remove from heat, drain and rinse with cool water.
4. Make the Meatball Mixture:
- Place the oats in a food processor and process until it becomes flour.
- In a large bowl, mash the cooked lentils with a fork or potato masher. You can leave some lentils whole for texture, but most should be mashed.
- Add the onion mixture, oat flour, flax egg, nutritional yeast, tomato paste, soy sauce, dried oregano, dried basil, dried thyme, smoked paprika, salt, and pepper.
- Mix everything together until well combined.
5. Form the Meatballs:
- Using your hands, form the mixture into meatballs about 1-1.5 inches in diameter. You should get around 12-16 meatballs depending on size.
6. Cooking the Meatballs:
Option 1: Frying
- Heat the olive oil in a large skillet over medium heat.
- Once hot, carefully add the meatballs to the pan, cooking in batches if necessary.
- Fry the meatballs for 4-5 minutes, turning occasionally, until they’re golden brown and crispy on all sides.
- Remove from the skillet and set aside.
Option 2: Baking
- Preheat your oven to 375°F (190°C).
- Place the meatballs on a silicone mat or parchment-lined baking sheet and lightly brush them with olive oil.
- Bake for 20-25 minutes, flipping halfway through, until they’re golden and firm on the outside.
7. Make the Tomato Sauce (Optional):
- While the meatballs are cooking, heat the marinara sauce in a small pot over low heat. Add the dried oregano and basil if desired, and let it simmer for 5-10 minutes.
8. Serve:
- Once the meatballs are cooked, you can serve them in a variety of ways.
- For pasta: Toss them in your favorite marinara sauce and serve over spaghetti or any pasta.
- For a sub sandwich: Place the meatballs in a hoagie roll, top with sauce and some vegan cheese, and toast in the oven.
- As appetizers: Serve with dipping sauce or a side of marinara for dipping.
Tips:
- For Extra Flavor: Feel free to add finely chopped fresh herbs, like parsley or basil, to the meatball mixture for extra flavor.
- Freezing: These lentil meatballs freeze well! After shaping the meatballs, place them on a baking sheet and freeze for 1-2 hours. Then transfer to a zip-top bag and store in the freezer for up to 3 months. To cook, you can bake or fry directly from frozen.
- Variations: Feel free to add other vegetables (like finely chopped spinach or zucchini) to the mixture for added nutrition.
