Description
Savory lentil meatballs bring Mediterranean charm to vegetarian dining with rich herbal notes and protein-packed goodness. Herbs, spices, and hearty lentils combine in these delightful bites that welcome diners to explore plant-based comfort without compromise.
Ingredients
Scale
Main Ingredients:
- 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)
Aromatics and Seasonings:
- ½ medium yellow onion, diced
- 3 cloves garlic, minced
- 3 tablespoons (45 ml) nutritional yeast
- 1 ½ tablespoons (22 ml) Italian seasoning
- 1 ½ tablespoons (22 ml) tomato paste
Spices and Salt:
- ½ teaspoon (2.5 ml) sea salt, or to taste
- 1 pinch black pepper, to taste
Instructions
- Craft a culinary base by transforming lentils into a protein-packed vegetarian alternative through a strategic blending process.
- Utilize a food processor to amalgamate lentils with aromatic companions like onion, garlic, and robust seasonings, ensuring a nuanced flavor profile while maintaining a slightly chunky texture.
- Integrate whole wheat breadcrumbs methodically, assessing the mixture’s moisture and consistency to create a cohesive binding agent that will help meatballs retain their structural integrity.
- Meticulously shape the mixture into uniform spherical portions using gentle hand movements, ensuring each meatball is approximately one tablespoon in volume.
- Arrange the delicate spheres on a prepared baking surface, positioning them with strategic spacing to promote even heat circulation and optimal browning.
- Roast in a preheated oven, allowing the meatballs to transform into golden-hued, crisp exterior delights while maintaining a tender interior.
- Rotate the meatballs midway through cooking to guarantee consistent coloration and thorough heat penetration.
- Once achieved a rich, appetizing golden-brown complexion and firm texture, extract from the oven and let rest momentarily.
- Plate alongside complementary accompaniments like pasta, rice, or your preferred sauce, creating a satisfying vegetarian culinary experience.
Notes
- Versatile plant-based protein packed with fiber, making these meatballs a nutritious alternative to traditional meat options.
- Easily customizable by swapping ingredients like using gluten-free breadcrumbs or adding different herbs for varied flavor profiles.
- Freezer-friendly meal prep option that stores well for up to 3 months, perfect for quick weeknight dinners or lunch preparations.
- Best enjoyed immediately after baking to maintain crispy exterior and tender interior texture.
- Nutritional yeast adds a cheesy, umami flavor while boosting protein and B-vitamin content without using dairy products.
- Gentle mixing technique preserves lentil texture, ensuring meatballs aren’t overly dense or mushy when baked.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Dinner, Snacks
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 190
- Sugar: 2 g
- Sodium: 210 mg
- Fat: 4 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 70 mg