Description
Hearty lentil meatballs deliver robust Mediterranean flavors through carefully spiced plant-based protein. Crisp herbs and smoky char make these vegan bites perfect for gathering friends around shared plates.
Ingredients
Scale
- 2 cups cooked lentils
- 1 cup cooked brown rice
- ⅔ cup instant oats
- ½ cup breadcrumbs
- 2 cups sliced mushrooms (16 oz package)
- ½ medium onion, chopped
- 1 handful parsley, chopped
- 1 handful cilantro, chopped
- 2 tbsps vegan Worcestershire sauce
- ¼ cup vegan BBQ sauce
- ½ to 1 cup extra vegan BBQ sauce
- 2 tsps olive oil
- ½ tsp sea salt
- ¼ tsp garlic powder
- 1 tsp dried basil
- ½ tsp liquid smoke
Instructions
- Vegetable Sauté: Heat olive oil in a skillet and caramelize onions and mushrooms until translucent and fragrant, about 5-7 minutes. Let cool momentarily.
- Lentil Processing: Blend half the cooked lentils with sautéed vegetables in a food processor, creating a textured base that provides structural cohesion for the meatballs.
- Mixture Preparation: Combine processed lentil mixture with whole lentils, brown rice, sea salt, garlic powder, basil, instant oats, breadcrumbs, parsley, cilantro, vegan Worcestershire sauce, BBQ sauce, and liquid smoke. Mix thoroughly until ingredients are evenly incorporated and bind together seamlessly.
- Shaping and Cooking: Form compact spherical meatballs using an ice cream scoop or moistened hands. For pan-frying, heat olive oil in a skillet over medium temperature and cook meatballs until each side develops a golden-brown caramelized crust, approximately 2 minutes per side.
- Sauce Glazing: Generously coat meatballs with BBQ sauce, creating a glossy and flavorful exterior. Simmer briefly to intensify sauce penetration and enhance overall taste profile.
- Oven Alternative: Preheat oven to 350°F (175°C). Arrange meatballs on a parchment-lined baking sheet, lightly brushing with oil and additional BBQ sauce. Bake for 20 minutes, rotating midway to ensure even browning and thorough cooking.
- Serving Presentation: Allow meatballs to rest momentarily after cooking to maintain structural integrity. Plate and serve as a versatile plant-based protein dish, accompanying complementary sides or presenting as an appetizing starter.
Notes
- Bind Ingredients Carefully: Ensure the mixture is compact and slightly moist to prevent crumbling during cooking, using oats and breadcrumbs as natural binding agents.
- Control Moisture Levels: Too wet a mixture leads to soggy meatballs, while too dry creates crumbly texture; aim for a consistency that holds shape easily.
- Optimize Flavor Layering: Combining whole and processed lentils creates textural complexity, while multiple herbs and sauces build deep, nuanced taste profiles.
- Temperature Management: Whether pan-frying or baking, maintain medium heat to develop golden-brown exterior without burning, allowing even caramelization and sauce absorption.
- Prep Time: 20 minutes
- Cook Time: 25-30 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 5
- Calories: 250
- Sugar: 6g
- Sodium: 300mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 10g
- Cholesterol: 0mg