Description
Hearty “vegetarian lentil meatballs” offer a protein-packed Mediterranean-inspired dish crafted from wholesome ingredients. Savory herbs and spices complement the rich lentil base, creating a satisfying meal you’ll crave again and again.
Ingredients
Scale
- 1 ½ cups (355 ml) cooked lentils (brown or green)
- ½ cup (60 g) whole wheat breadcrumbs
- 1 large egg (or flax egg for vegan option)
- 3 tbsps (45 ml) nutritional yeast
- 1 ½ tbsps (22 ml) Italian seasoning
- 1 ½ tbsps (22 ml) tomato paste
- ½ medium yellow onion, diced
- 3 cloves garlic, minced
- ½ tsp (2.5 ml) sea salt, or to taste
- 1 pinch black pepper, to taste
Instructions
- Preparation: Pulse lentils, onion, garlic, and seasonings in a food processor to create a cohesive yet textured mixture, ensuring robust flavor integration.
- Binding: Fold whole wheat breadcrumbs into the mixture, carefully adjusting moisture levels to maintain structural stability and facilitate smooth meatball formation.
- Shaping: Gently mold the mixture into uniform spherical portions, using consistent pressure to create compact, well-defined vegetarian meatballs.
- Baking Preparation: Position meatballs on a lined baking sheet, allowing ample space between each for optimal heat circulation and even browning.
- Roasting: Bake in a preheated oven at 400°F, turning midway through cooking to ensure a golden-brown exterior and thoroughly heated center, approximately 20-25 minutes total.
- Finishing: Remove from oven and allow brief resting time to solidify texture, then serve alongside preferred accompaniments like marinara sauce, pasta, or fresh herbs for a complete vegetarian meal.
Notes
- Master Texture Control: Blend lentils carefully to maintain a slightly chunky consistency, crucial for achieving the perfect meatball structure and preventing a mushy outcome.
- Binding Brilliance: Whole wheat breadcrumbs are key to holding the mixture together, so adjust moisture levels meticulously to ensure optimal cohesion and prevent crumbling.
- Even Cooking Hack: Strategically space meatballs on the baking sheet and rotate midway through cooking to guarantee uniform golden-brown coloration and consistent doneness.
- Flavor Amplification: Don’t skip on aromatics like onion and garlic – they’re essential for transforming simple lentils into a rich, deeply flavored vegetarian protein alternative.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Dinner, Snacks
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 5
- Calories: 180
- Sugar: 1 g
- Sodium: 120 mg
- Fat: 3 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 2.5 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 70 mg