Description
A heartwarming twist on comfort food, these vegetarian lentil meatballs are packed with flavor and meaty texture that even meat-lovers will enjoy.
Ingredients
Scale
- 1 cup (190g) dry brown or green lentils, rinsed
- 2 ½ cups (590ml) vegetable broth or water
- 1 tablespoon olive oil
- 1 medium yellow onion, finely chopped
- 2 medium carrots, finely grated
- 3–4 cloves garlic, minced
- ½ cup (50g) walnuts, finely chopped
- ¾ cup (75g) panko breadcrumbs
- 1 large egg (or 1 flax egg: 1 tbsp ground flaxseed + 3 tbsp water)
- 2 tablespoons tomato paste
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 ½ teaspoons Italian seasoning
- ½ teaspoon smoked paprika
- ¼ cup fresh parsley, finely chopped
- ½ teaspoon salt (or to taste)
- ¼ teaspoon black pepper (or to taste)
- Optional: A pinch of red pepper flakes
Instructions
- Combine the rinsed lentils and vegetable broth (or water) in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, or until lentils are tender but not mushy. Drain any excess liquid and set aside to cool slightly.
- While the lentils are cooking, heat olive oil in a large skillet over medium heat. Add the finely chopped onion and grated carrot. Sauté for 6-8 minutes until softened and the onion is translucent. Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
- Add the tomato paste to the skillet. Cook for 1-2 minutes, stirring constantly to caramelize the paste. Remove from heat and let cool slightly.
- Finely chop the walnuts or pulse them in a food processor.
- In a large mixing bowl, combine the cooked lentils, sautéed onion-carrot-garlic mixture, walnuts, panko breadcrumbs, Italian seasoning, smoked paprika, parsley, salt, and pepper. Add the egg and mix until just combined.
- Cover the bowl and refrigerate the mixture for 15-30 minutes.
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- With damp hands, roll the mixture into firm balls, about 1.5 inches in diameter. Place on the baking sheet, spaced apart.
- Bake for 20-25 minutes, flipping halfway through, until browned and slightly crispy.
- Optionally, for a crispier exterior, pan-fry the meatballs before finishing them in the oven.
- Serve warm with marinara sauce, over pasta, or in a sub.
Notes
Use high-quality ingredients for the best flavor. You can swap nuts as needed and make ahead to save time during the week.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 120
- Sugar: 2g
- Sodium: 400mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 5g
- Protein: 6g
- Cholesterol: 30mg
Keywords: vegetarian meatballs, lentil meatballs, comfort food, plant-based recipes
